The Many Benefits of Weight Lifting, and Why Women Should Lift Weights Too

Before I get into the benefits of weight lifting, I want to pause and send a message to women everywhere: weight lifting is NOT just for guys. The belief that lifting weights will get a woman super-jacked, ripped, and nasty to look at is the result of misinformation and a  bunch of misconceptions. The only way for women to build significant amounts of muscle is 1. steroids 2. supplement with HGH, testosterone or other illegal supplements or 3. being genetically gifted and predisposed to building large amounts of muscle, which you would already be aware of. For most women I don't think any of these apply--so start weight lifting (you'll tone up and nothing more, I promise). I hope this article can convince more women to start lifting, because those who don't are missing out on so many awesome benefits (just look at Jen!). 

Jennifer Aniston

Now to the good stuff. Strength training, resistance training, weight lifting, or whatever you want to call it is not just about building bigger muscles...it's about so much more than that. Sure, one goal is to grow in size, but the majority of people who train religiously acknowledge that the benefits go far beyond muscular growth. Here are 18 reasons why you should incorporate strength training into your daily routine (in no particular order):

1. Builds muscle, burns fat, tones the body, and makes your body look so much better. What else could you want from physical activity? This is the primary reason most people strength train...and for good reason. Society weighs appearance so heavily, which makes it vital to look good (just look at the cover of People or Cosmo, almost all of the time it's commenting on someones body). Not only that, but being muscular, lean, and toned screams health and strength. A healthy, strong person is an attractive person that people gravitate towards.
2. Burns significant calories and boosts BMR. A high-intensity weight lifting session can burn up to 500 calories per hour. Weight lifting has also been scientifically proven to boost BMR (basal metabolic rate) for up to 24 hours post-workout. Not only are you burning calories in the gym, but also when you're sitting on the couch relaxing. The more intense the workout, the more calories you'll burn after while you're chilling out. 
3. Muscle burns more calories at rest than fat. The higher your muscle-to-fat ratio the higher your BMR. More muscle and less fat means that you'll burn more calories at work, on the couch, and while you're sleeping.
4. Muscle is functional. Having more muscle means you're stronger and fitter, which translates to better performance in everyday lifestyle activities. You'll look a lot better to your peers when you can carry a heavy TV up a flight of stairs, powerfully spike a volleyball, or bring in a trunk-load of groceries all at once.
5. EPOC. EPOC stands for excess post-exercise oxygen consumption--the measurably increased rate of oxygen intake following intense exercise, which results in more calories burned. Basically, EPOC causes the body to increase its consumption of fuel...in this case, the body's fuel is fat. In response to exercise, fat stores are broken down and free fatty acids (FFA) are released into the blood to be burned off. That's a very, very good thing.
6. Halts metabolic slowdown. Weight lifting can reverse the natural decline in your metabolism which begins around age 30. Revving up your metabolism for as long as possible will help keep you in top shape and let you eat like a teenager.
7. Bone strength. Strength training doesn't just apply to your muscles, but also your bones. Regular weight lifting increases bone density, which can reduce the risk of fracture and prevent the development of osteoporosis. Studies have shown that elderly adults over the age 80 who participate in weight bearing programs can significantly increase bone density over a short period of time. Exercise truly is a lifelong activity.
• KEY FOR WOMEN: This is especially important for women. Osteoporosis targets more women than men, because of the hormonal cycle. In fact, women are four times more likely than men to develop and suffer from the disease and can lose up to 20% of their bone mass from the first five to seven years following menopause.
8. Improves posture. A stronger back, shoulders, neck, and core can help you stand up straight and look confident. Plus you'll look taller. Better posture also helps preserve the integrity of the spine and reduces lower back pain.
9. Reduces lower back pain and injury. Strength training targeted at the back can help reduce the chance of lower back injury and pain that is common in adults. Indulge in deadlifts and rows!
10. Improves blood pressure.
11. Improves balance and coordination.
12. Decreases the risk of adult onset diabetes.
13. Creates better joint support, stronger ligaments and tendons.
14. Improves cardiovascular health. Weight lifting is a great way to get the heart pumping and improve its strength. It also serves to increase HDL cholesterol (the good type), and lower your RHR (resting heart rate). A lower RHR means that the heart doesn't have to work as hard on a day-to-day basis, which ultimately allows it to keep pumping blood for many more years later in life...
15. Releases endorphins. You might have learned this from Legally Blonde or from the term "runner's high," but exercise and weight-training releases neurotransmitters called endorphins (the same endorphins are released when you eat spicy food, or experience pain, excitement, or orgasm). Flooding endorphins creates analgesia (pain-killing) and a feeling of well-being and happiness. Endorphins are released during long, continuous workouts, when the intensity is moderate to high, and breathing is difficult.
• Like strength-training, acupuncture, which is used medicinally for pain-killing, relaxation, and stress reduction, stimulates the production of endorphins as well.
16. Stress reduction, mood improvement. Weight lifting reduces stress, anxiety, and reduces the risk of depression. It also helps create a sense of happiness (see endorphins above). Weight lifting will literally put you in a better mood, plus you'll feel more confident.
17. Mental alertness and energy levels. Weight lifting stimulates the mind, improves alertness, and provides an energy boost later in the day. Working out in the morning, if possible, is a great start to any day.
18. It helps you look younger. A healthy body is a young body.