Why Women Should Lift Heavy Weights!
I get many clients coming to me wanting to change the way they look and feel. Most request a ‘toned & lean’ look whilst wanting to lose some fat and work on specific problem areas. That’s what Uber Fit deliver, as well as a whole host of other benefits.
Read on to find out what lifting could do for you...
1. Get ‘everyday strong’: Strength is not just for men - everyone can and should have it, and it’s easy to build if you know how. Lift heavy and often and consistently progress (add a load on each week). To get everyday strong, stick to the big basic compound lifts (think Squats, Deadlifts, Presses, Rows, Swings etc.)
You’ll feel the benefits very quickly - keep a training log of the sets and reps and track your progress as the week’s progress.
2. Confidence: Your confidence will soar when you perform your first full push up, pull up and squat your own bodyweight on your back. Not only will you gain confidence in your abilities, you’ll have the knowledge and power to get in the weight room and laugh at the chaps doing half squats.
3. Improved physique: Running is what we are all told to do, right? Or lifting those baked bean can sized weights above our head like they show us on This Morning? The problem with high rep, low weight, or endless cardio is that it does not help you achieve the body you desire - the toned, lean physique. This is achieved with weights. You’ll build curves where you never though you could, tone up your body and develop sculpted arms to go with it.
4. No bulk: Afraid you’ll get too bulky and look like The Terminator? Fear not - low rep, heavy lifting primarily develops muscle tone and definition instead of larger muscles (hypertrophy is achieved through less heavy lifting with higher reps), Aside from the weights, women have less muscle building hormones than men.
5. Lose body fat: More muscle mass = more calories burnt! Muscles need more fuel, thus the more muscle mass you have the more you’ll burn at rest.
6. Eat More: The heavy lifting does not come for free - you’ll have to fuel it somehow! You’ll find that as your strength increases, your metabolism and appetite will grow too. Your enjoyment of food will be boosted, knowing that it’s doing your body good.
7. Stop being concerned with the numbers on the scales: The look you’ll achieve with weight lifting will be the barometer to your progression. You’ll be more concerned with watching the numbers you lift increase!
8. Stronger bones: Lifting heavy weights leads to greater bone density, thus a lowered risk of bone breakages and osteoporosis.
9. Improved flexibility: Yoga is not the only form of exercise that will improve flexibility - full depth squats, Rows, Deadlifts and Kettlebell Swings are all fantastic flexibility builders. Why waste the limited time you have to exercise building only one aspect when you can work on several?
10. Longevity: Recent studies have shown that those who strength trained at least twice a week had 46% lower odds of death for any reason than those who did not. They also had 41% lower odds of cardiac death and 19% lower odds of dying from cancer. That’s fantastic! You’ll be fitter, stronger, more flexible and live longer too!
11. Build a bum: Thought it was all down to genetics? Although they play a part, your glutes act like every other muscle and can be shaped and sculpted with weights too.
12. Build willpower: We won’t lie, lifting heavy is not easy. It takes dedication, determination and focus. Whilst you build strength and muscle you’ll also be building willpower.
13. Stronger core: That’s right, you’ll be doing whole body compound lifts, working every muscle in the body as a unit. Your body’s core strength will improve in places you never thought it could.
Where do you go from here?
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