Most women fear lifting because of the possibility of “bulking up.” But not only should you lift weights, but you should lift more—heavy lifting is in ladies!
Why on Earth is that, you ask? Here are five reasons why it may be worth your while to make this change. And no, lifting like a dude won’t make you look like one:
Another study from the University of Alabama in Birmingham showed that dieters who lifted heavy weights lost the same amount of weight as dieters who did just card, but all the weight lost by the weight lifters was primarily fat while the cardio queens lost a lot of muscle along with some fat. And more muscle, less fat translated to smaller clothing sizes than their less muscular counterparts.
Achy hips and sore knees don’t have to be a staple of your morning run. Strengthening the muscles surrounding and supporting your joints can help prevent injuries by helping you maintain good form, as well as strengthening joint integrity.
The key to this one is consistency, as research has shown that lifting heavy weights over time not only maintains bone mass but can even build new bone, especially in the high-risk group of post-menopausal women.
Love the lean, defined muscles on super-fit ladies? If women want more definition, they should lift heavier since they cannot get bigger muscles because of low testosterone levels. So, lifting heavier has the potential to make women more defined.
And the effect is magnified when you increase the weight, as explained in a study in the journal Medicine & Science in Sports & Exercise. Women who lifted more weight for fewer reps (85 percent of their max load for 8 reps) burned nearly twice as many calories during the two hours after their workout than when they did more reps with a lighter weight (45 percent of their max load for 15 reps).