Some women fear that lifting heavy weights will make them bulky, but this is unlikely. According to the YMCA Club's Programme and Events Manager - Terri Siabi, lifting heavy weights can help women feel healthier, stronger and more confident in everything they do. Resistance training can benefit women in all aspects of their lives, from feeling comfortable in their clothes, to being able to move something heavy, through to dealing with anything stressful. Terri explains the benefits of weight lifting...
Body fat reduction
Weight lifting increases your body's ability to burn fat during and after exercise - your body uses more oxygen, requires more caloric expenditure and it increases your metabolic rate. As you increase strength and lean muscle mass, your body uses calories more efficiently.
A younger heart age
Those who lift weights are less likely to have heart disease risk factors such as a large waist circumference, high triglycerides (blood fats), elevated blood pressure, and elevated glucose levels.
Strengthens tendons and ligaments and increases bone density
Osteoporosis is the decrease in bone density that weakens the bone structure. The risk of osteoporosis increases with age and women are four times more likely than men to develop it because bone loss speeds up after the menopause as the ovaries stop producing oestrogen. One way to increase bone density is to repeatedly use greater loads on the bones which can be achieved through resistance training. New formation of bone develops on the bone’s outer surface, creating stronger bones that are less likely to fracture. Because of bone and muscle loss, postmenopausal women should continue regular progressive resistance training as long as their health allows.
Weight lifting increases sleep afterwards, aiding your ability to fall asleep faster and sleep deeper. You will also be less restless as you sleep and it can also release some of your worries.
After women reach the age of 30, muscle density starts to decrease and the trend continues with ageing. Lean body mass can decrease 15 percent between the ages of 30 and 80. This loss is accompanied by a decrease in overall strength. Follow a well-planned resistance training program that increases the size of muscle fibres and this will help combat the age-related loss of muscle that normally occurs in women.
Above all, weight lifting:
- Boosts self-confidence
- Gives a sense of achievement
- Creates a constant challenge
- Improves body control and awareness
- Helps you feel strong and toned
Upcoming 'Ladies Who Lift' Sessions (beginners and intermediate)
When? Weds 22nd May at midday, Thurs 23rd May at 5pm and Fri 24th May at 8.30am
Where? Free weights room
Cost? £10 per session for members and non-members (please pay in advance on Reception)
**PLACES ARE LIMITED**
About the Author
Terri Siabi is the Programme and Events Manager at the YMCA Club. She started her fitness journey as a YMCA volunteer when she was just 13 years old. Throughout her career, she has held various jobs in the industry, including working with a premier league football team and working as a Personal Training Manager in the city, before joining the YMCA Club. Terri has developed a vast and impressive set of skills, some of which, she teaches on our timetable.