10 Reasons Why Women Must Weight Train

Over the last decade, researchers have made extremely compelling arguments in support of the benefits of weight training for women of all ages. Still, the number of women who take this recommendation to heart remains quite low. Most women who exercise spend most of their gym time on cardiovascular exercise.

Whatever your reasons for avoiding weights, here are ten reasons why you need to take strength training seriously.

You Will Be Physically Stronger.
Increasing your strength will have a positive impact on your daily living. Chores will be easier, lifting kids, groceries and laundry will no longer push you to the max, plus daily tasks will be far less likely to cause injury. Research studies conclude that even moderate weight training can increase a woman's strength by 30 to 50 percent. Research also shows that women can develop their strength at the same rate as men.

You Will Lose Body Fat.
Studies have found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. As your lean muscle increases, so does your resting metabolism, allowing you to burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up.

You Will Gain Strength Without Bulk.
Researchers also found that unlike men, women typically don't gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle mass. You will, however, develop lean muscle tone and definition. This is a bonus.

You Decrease Your Risk Of Osteoporosis.
Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13 percent in six months. This, coupled with an adequate amount of dietary calcium, can be a women's best defense against osteoporosis.

You Will Improve Your Athletic Performance.
Strength training improves athletic ability. Golfers can significantly increase their driving power. Cyclists are able to continue for longer periods of time with less fatigue. Skiers improve technique and reduce injury. Whatever sport you play, strength training has been shown to improve overall performance as well as decrease the risk of injury.

You Can Reduce Your Risk Of Injury, Back Pain and Arthritis.
Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.

You Can Reduce Your Risk of Heart Disease.
Weight training can improve cardiovascular health in several ways, including lowering LDL ("bad") cholesterol, increasing HDL ("good") cholesterol and lowering blood pressure. When cardiovascular exercise is added, these benefits are maximized.

You Can Reduce Your Risk of Diabetes.
Weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men.

It Is Never Too Late To Benefit.
Women in their 70s and 80s have built up significant strength through weight training and studies show that strength improvements are possible at any age. Note, however, that a strength training professional should always supervise older participants.

You Will Improve Your Attitude and Fight Depression.
A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.