Research reveals that women of all ages can significantly benefit from a good weight training program. However, the number of women who actually take this recommendation to heart is still quite low. Most women who exercise are spending most of their gym time on cardiovascular exercise.

Whatever your reasons are for avoiding the weights, if you are a woman, here are 10 reasons why you need to take strength training seriously.

• Become physically stronger. Increasing your strength will make you far less dependent upon others for assistance in daily living. Chores will be easier, lifting kids, groceries and laundry will no longer push you to the max, and your risk of injury will decrease. Studies show that even moderate weight training can increase your strength by 30 to 50 percent, and you can develop your strength at the same rate as men.

• Lose body fat. Average women who strength train two to three times per week for two months will gain nearly two pounds of muscle and lose 3.5 pounds of fat. As your lean muscle increases, so does your resting metabolism. You also burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35-50 more calories each day. That can really add up when you are trying to trim down!

• Gain strength without bulk. Women typically don’t gain size from strength training. Compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition – a big plus!

• Decrease your risk of osteoporosis. Weight training can increase spinal bone mineral density by 1 percent in six months. This, coupled with an adequate amount of dietary calcium, can be your best defense against osteoporosis.

• Improve your athletic performance. Strength training improves athletic ability in all but the very elite athletes. 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.

• Reduce your risk of injury, back pain and arthritis. Strength training means more than stronger muscles. It also builds stronger connective tissue and increases joint stability, reinforcing the joints and helping to prevent injury.

• 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. You maximize these benefits when you add cardiovascular exercise to the mix.

• 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. Weight training can increase glucose utilization in the body by 23 percent in just four months.

• Improve your attitude and fight depression. Studies have shown that 10 weeks of strength training reduced clinical depression symptoms. Women who strength train commonly report feeling more confident and capable as a result of their program. These are all important factors in fighting depression.

• It’s never too late to pump up the power! Women in their 70s and 80s can build up significant strength through weight training. Strength gains are possible at any age. It’s always best to have a strength training professional supervise older participants.

Would you like to start a weight training program or enhance your current practice? The specialists at Saint Vincent Sports Medicine can help. Call them today at 814-835-2035.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a health care professional.