Ladies First

Ever since I decided to start my blog I was wondering what the first installment should be about. A few days ago I saw this picture on Facebook and I had my answer.

I love everything about it…it is beautiful and powerful. I do know that she has been working for that body for a long time and for sure eats plenty of healthy foods. And yes, she hits the weight room at the gym.

There are still plenty of women out there who are scared of strength training.  If this picture is not enough inspiration, here are some points that might convince you to pick up the weights.

  1. Sarcopenia! The natural process of losing muscle which starts once you hit 35. Muscle is an active tissue and it boosts the metabolism because it burns calories. So, the more muscle you lose the weaker you get and the more body fat you will put on.
  2. Osteoporosis! Over the last few years this has become a bigger and bigger problem. The American Medical Association says the MOST effective way to counteract bone loss is through strength training. (Lifting your coffee mug in the morning doesn’t count). The earlier you start a weight-lifting regime the stronger your bones will be. A friend of mine (60 years old) had her bone density tested and her doctor told her that she had the bone density of a 35-year-old women. Needless to say, she has been strength training for years!
  3. Everyday tasks will be easier. For some women normal chores like carrying heavy grocery bags, gardening or picking up kids makes them feel tired. The solution? Get stronger.
  4. Say good bye to crazy diets. As I said before, muscle burns calories even in your sleep. ( Per 10 pounds of muscle 350-700 calories. ) Whether you are trying to lose extra body fat or just maintain your current percentage, there is no need to try any of these extreme low-calorie diets, which often leave you with not enough energy to even think. A healthy and conscious meal plan will do the trick.
  5. Prevent Injuries. Strength training not only makes your bones and muscles stronger it also strengthens your tendons. So if you should happen to fall one day, you might just get up and keep walking.

I have been a trainer for long enough to know all the excuses you might have to NOT do it. Let’s look at them.

  1. “I don’t want to look like a man or bodybuilder.” As women we don’t have enough testosterone in our bodies to build big muscle. In fact, 70% of men can’t build bulky muscle. Trust me, if you had really extreme testosterone levels – you would know it.
  2. “I am too old.” It is never too late to get stronger. The older we get the longer it takes but you will still get stronger. My oldest client was 73 years old when she started weight training and she kept on telling me how much better she felt ever since she began pumping iron.
  3. “I don’t have time.” As a beginner, you will get away with twice a week 30 to 45 minutes.  I am sure everyone can find that much time to become a healthier person.

So even if you don’t want to follow the “strong is the new skinny” trend, there are plenty of reasons to start lifting.

Have a strong day,

Anke

 

Posted in Exercise | 2 Comments

2 Responses to Ladies First

  1. Heidi Hurley Marino says:

    Love it Anke.. I don’t want to starve myself silly or look emancipated. I want to look healthy, feel healthy and stronger and be happy… I get all those things training with you.. Your not a drill master…. Gently, lovingly, patiently with great understanding of what life REALISTICALLY is like outside of the gym.. you continue to help me along the “Happy, Healthy, Road.. MUCH LOVE AND THANKS TO YOU.. Heidi.

  2. Elise says:

    This is a great post! You get straight to the point on the benefits of weight training for women! Thanks, Anke!

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