Tag Archives: strength training

Strength Training for Women

9 Aug

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If you’ve been around here a time or two before, you know I LOVE lifting.  It keeps me strong and has been super helpful keeping my mind off running (or the lack there of).  It hasn’t always been this way though.  I used to be a little cardio monster…pretty much only doing cardio.  I had it in my head that I would bulk up with weights.  Genetically, it seemed completely possible to bulk up, as both my sister and I have always had arms a bit on the thicker side (really helpful in things like tubing behind a boat :)).

When I first started P90X last October, there was always this little bit of fear…am I going to turn into a manly lady?  Not that that’s a bad thing, just not what I’m going for here. Throughout round 1 of P90X, I found myself not bulking up, but actually toning up.  The heavier I lifted, the more it seemed to work and the tighter I got.  By round 2 of P90X I lifted as heavily as I could and guess what?  No evidence of going hulk!  In fact, I loved what the strength training was doing for my body!  As a previous cardio monster, I wondered how I was ever going to get that toned look.  “Come on, I’m running 40 miles a week – shouldn’t that be enough?!”  Well, for me the secret has been strength training.

P90X and ChaLean Extreme are both programs with a heavy focus on strength training.  Meaning we do curls, lateral raises, squats, tricep extensions, and presses – all with weights!  Most of the time I’m fluctuating between 5-15 lbs. per exercise, but this far exceeds my previous days of  my 5 lb. limit: “if I lift over 5 lbs. I will get bulky.”  In my experience, it seems that the only way I would get bulky is if I was trying to: supplements, hormones, or other means.  Amazing.  Mind blown!  (In a good way!)

Inspired by my experience of shattered ideas (that I’ve held for most of my life), I went to the internet to find some support.  Of course I found articles on bodybuilding.com or bodybuilder about the importance of strength training.  But what surprised me was the other locations that touted strength training for women (and training more than just the 2 or 3 lbs. that I thought would get me looking toned).  Discovery Health, the Huffington Post, Prevention, and Shape all had a few articles pop up in seconds, and there are literally hundreds more.  If you’re curious about women weight-lifting you’ll find all that you need in just a couple of clicks.  These were some of the highlights from my research (articles above) that stuck out to me, talk about empowering:

Reasons for Strength Training

  • You burn calories after the session.  A study by the Journal of Strength and Conditioning found that up an extra to 100 calories were burned in the 24 hours after a weight-training session.  Take that cardio!
  • Bye bye Belly Fat!  A study by the University of Alabama found that women who lifted lost more belly fat than those choosing cardio alone.  Yes please.
  • Injury prevention.  The stronger you are, the less prone to injury you will be!
  • A stronger core will make you faster (running).  This happened to me, and I was shocked!
  • Strength training revs up your metabolism!  Chalene is always saying that we’re waking up our metabolism.  And that’s a great thing!  As she said, “higher metabolism, more food” Yay :)
  • Strength training lowers blood pressure for 10-12 hours after the session according to William Haskell at Stanford.  This is one of plethora of health benefits – I’m not even talking vanity.
  • Strength training gives you a sculpted, defined look.  Period dot.  My arms didn’t change “size” in measurements during P90X but holy cow did their look change.  Much more toned!
  • Lifting weights is excellent for women because it can help with the battle against bone loss.  This is especially crucial to prevent osteoporosis.  Now that I think about it… I should really be talking my mom into this!
  • You feel like a champ.  I mean, I feel like a lot of words after a good strength training session.  But let’s just say champ.  Or maybe like Will Smith getting out of the space ship after kicking the alien’s butts in Independence Day.  Yeah, like that.

So if you’ve never considered lifting or strength training, I highly encourage you to give it a go.  It may surprise you, just like it surprised me!

HAPPY FRIDAY!!

-Kelly

Are you a fan of strength training?  What benefits have you found?