Updated: Nov 11, 2019
So many times I hear women say "I don't want to lift weights because I don't want to get bulky". It is true that consistent heavy weight lifting will increase the size of muscle, but there are many different weight training programs that can be followed. Let's review the facts:
1. Using lighter weights with a higher number of repetitions will build muscle endurance without adding bulk. There may be some slight increase in the size of the muscles, but not to the degree of body building status.
2. Muscle endurance will help prepare the body for activities and decrease the risk of injuries. Consistent lower weight/higher repetition training strengthens the core and prepares the joints for heavier loads by strengthening the connective tissue.
3. Weight lifting will increase lean muscle mass and decrease body fat. Increasing lean muscle mass will increase metabolism. While strength training workouts will burn less calories than cardio activities, it will aid in increasing and maintaining lean muscle mass. At rest muscle burns more than 2Xs more calories than fat. Sometimes it's not about the amount of calories burned during a workout, but the afterburn.
4. Increasing lean muscle mass will change the appearance of the body. Because muscle is the underlying structure to the fat and skin layers, increasing lean muscle mass improves the body's tone.
5. As we age, our bone density decreases. Weight training will improve bone density by stressing the bone, therefore decreasing the risk of osteoporosis.
My point? Don't let weights scare you away. There are great benefits to weight training, Start slow and use good form, and then reap the benefits. TNT, Blast It Up, Blast It Down and Personal Training are all good options to get you there... I'll be there to guide you through.