It is known that the percentage of women reaping the benefits of weight training is much smaller than that of men. Many women spend the majority of their time, as much as 90% in many cases, doing only cardiovascular exercise. However, if you are trying to loose weight, increase your fitness level, increase your energy level, and obtain a trimmer, more firm body, strength training should be a part of your exercise regimen.

Here are a few things to consider:
1) You can gain strength without bulk. Most women do not gain size from weight training because the 10-30% less of the hormone that causes hypertrophy. What you are more likely to gain is muscle tone and definition.
2) Increases in muscle mass will help you lose body fat. As lean muscle mass increases, your resting metabolism also increases. Therefore, you burn more calories all day long, even at a resting state. It is estimated that for each pound of muscle you gain, you burn 30-50 more calories each day.
3) Strength training can reduce your risk of certain diseases, such as osteoporosis and heart disease. Your risk of osteoporosis is reduced because lifting weights increases your spinal bone mineral density. Improved cardiovascular health is achieved lowering blood pressure, lowering LDL ("bad") cholesterol, and increasing HDL ("good") cholesterol. When added to regular cardiovascular exercise, the benefits are doubled!
4) Daily activities and chores will be much easier with enhanced strength and energy. For instance, lifting children, lifting groceries, or mowing the lawn will all become easier. That's not to say the men can't still help!

The examples listed above are just a few of the many benefits strength training can provide women. It is never too late to get started. If you need assistance, work with a personal trainer to set up a routine. I would be happy to recommend a few wonderful trainers in the Houston area.

Author: Kelli Hairston, RD, LD

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