One of the most common issues I come across with my female clients is the desire to feel stronger and build muscle without bulking up.
Tone Not Bulk
While some women like the more pronounced muscular look, many prefer to feel strong without looking like they spend hours in the gym. This is totally understandable but it may come as a surprise that weightlifting is one of the best ways to achieve this look.
I incorporate female weightlifting into many fitness plans as the benefits are endless. Lifting weights helps to build and improve muscle tone and body composition. It's also good for preventing osteoporosis, as is strengthens bones and increases bone density.
You may still be wondering why female weightlifting won't bulk you up. It's all down to the fact that women simply don't have high enough levels of the hormones that build muscle hypertrophy. This means women will typically gain tone and definition instead of size when strength training.
The Ideal Weight
If your goal is weight and fat loss, weightlifting is also ideal! This type of resistance exercise burns calories at record speed as it builds lean muscle, which in turn increase the metabolism. Strength training also aids fat loss, particularly in common problem areas such as the belly. Unlike many other exercises that burn both muscle and fat, weight training focuses almost entirely on burning fat.
Stronger muscles also mean your overall fitness levels, core strength and flexibility will improve dramatically. This enables higher productivity in other areas of exercise and helps to ease back pain through a stronger core, a straighter spine and improved posture all of which combine to take pressure off the lower back muscles.
A Healthy Heart
A key part of maintaining a good fitness routine is avoiding injury and weightlifting does just that. It reduces the risk by creating stronger muscles and tissue to connect and support the joints. This additional level of support acts as an injury prevention tool while the increased strength also helps to ease joint pain.
It's not common knowledge that weightlifting has great cardiovascular benefits. This type of intense training with medium to high resistance lowers blood pressure and bad cholesterol levels for improved heart health. Many of my plans blend strength and cardiovascular training for the most powerful results.
Aside from all the fantastic physical benefits, weightlifting is one of the best ways to boost the mood and feel empowered. Strength training and pushing your body to its limits to achieve more every time has been proven to help reduce the symptoms of depression and it's no wonder. It's one of the most effective ways to release endorphins and flood the body and mind with natural mood enhancement.
I recommend that female weightlifting always comes in tandem with a calorie-controlled diet in line with carefully defined goals. For more advice on this, contact me through the website or via social media!