STILL UNDECIDED ABOUT THE BENEFITS OF INCORPORATING WEIGHT LIFTING INTO YOUR EXERCISE REGIME? IF SO, HIS & HERS HAS A FEW REASONS WHY IT’S WELL WORTH DOING!

Ten years ago, perhaps even less, the weights section of most popular gyms was a boy’s zone. Women who did enjoy weightlifting often did it at private female-only gyms, at home or when their gym was quiet, and they could have the free weights or lifting machines to themselves. Women entering a gym for the first time were often shown the cardio machines first and not the male-dominated areas.

This was for a variety of reasons. Firstly, simply because it was how it was. If there had been more women lifting publicly and with pride, others would inevitably have followed. Another reason is that women spent years being told that cardio was good for weight loss, and that weight lifting wasn’t. 

But, times are changing. Women are pushing for equality in all areas of life and the gym is one of the first places where these changes are noticeable. Women are hitting the free-weights and the weight machines. They’re trying kettlebell classes and using Pilates and Yoga to increase their strength and flexibility. And, more importantly, they are loving it.

These women are getting stronger, fitter, firmer, they are more confident, happier and ready to take on the world. They are using physiotherapy to keep going when they need to and eating the right things. With much less emphasis on their weight or dress size. Instead focused on strength, stamina and their health. If you are interested in joining these women but need a little push over to the weights, here’s a look at some of the reasons women and girls should be lifting.

It’s Fun

Some people find cardio boring. Especially at the gym. Running on the treadmill or going back and forth on a rowing machine, staring at the same wall, or worse, yourself in a mirror can be incredibly dull. Sure, it’s a great chance to catch up on your favourite podcasts or listen to some music, but it’s not for everyone. Weights are different. You do three sets of 10 reps with short rests between the sets. Then you move on to something else. You are always pushing your body and listening to your muscles. You don’t have the time to get bored. Meeting other strong women, pushing each other or just moving quickly from one thing to another can be fantastically good fun.

That might not sound important. But, you are much more likely to stick to something, to push yourself and improve if you enjoy it. If you try to stick to a cardio program that you hate, you’ll soon start making excuses to skip the gym and end up paying for a membership that you never use.

There are Noticeable Results

One of the best things about weight lifting is the confidence boost. When you lift, the results are fast. Sure, you’re not going to be competing for world’s strongest woman for a while. But, you will feel yourself getting stronger after just a few sessions. You’ll feel stronger and taller, your muscles will be firmer, and you’ll find yourself able to complete more reps before you burn out.

You Burn More Fat

One of the main reasons women have previously stuck to cardio was because they believed or were told that it would help them to lose more weight and that it was the best way to burn fat quickly. It’s true that cardio burns more calories, but in part only because you do the same thing repeatedly for a longer time.

In reality, lifting will help you to burn much more fat. You’ll convert fat to muscle, meaning that even if you don’t lose weight, you’ll be healthier and smaller. It also elevates your metabolism. When you run, your heart rate increases, your metabolism speeds up, and you burn more calories. As soon as you stop running, everything returns to normal. When you lift, and you truly push yourself, your metabolism is elevated, and it stays there for up to 36 hours after you leave the gym. This means that everything you do afterwards will burn more fat and calories than it usually would.

Your Body Will Change Shape

If you are overweight, losing weight is key to good health. But, if you lose a large amount of weight through diet alone, you may be left with excess skin. If you want to be toned, firm and tight, it’s well worth lifting weights too. Your body will start to change shape quickly and noticeably.

It’ll Improve Your Cardio Performance

If you enjoy cardio and you are in great shape, you might think you’ve got no need for weightlifting. But, it could still be beneficial. Lifting weights leads to stronger muscles. Stronger muscles push you forward and help you to maintain good posture and position as you exercise. This will enable you to run or swim faster, and for longer without so many aches and pains the day after.

You’ll Have Better Posture

Good posture makes you appear thinner and taller, it helps to keep your back healthy, and it can also help with your cardio performance. Standing straight and correcting your posture can help, but weights can be even more effective. Lift weights that strengthen your whole back, shoulders, neck and core, and you’ll soon find that you are standing straighter and taller with greater ease.

Your Bones will Get Stronger

As women age, we can be prone to osteoporosis, which is a weakening of the bones due to decreased strength and density. This can lead to frequent breaks and injuries. Lifting weights doesn’t just build muscle. It also strengthens your bones by increasing and maintaining bone mass. Increased muscle mass will also help to support your bones and keep them strong.

This can ensure great strength and flexibility and help you to avoid injuries and fatigue.

We’re very proud to bring you this feature in association with Total Fitness, PRO Physiotherapy and Enjoy Swimming.

Related features: A love letter to Pilates.