Ten reasons women should lift weights

angie
Angie by Greg Westfall

In recent years it has been far more commonplace to find women lifting weights in the gym. I love seeing the girls at CrossFit throwing barbells around and my daughter can’t wait to join them.

 

Why should we lift weights though? For a long time weights were left to the boys, as many women didn’t want to “bulk up”. The truth is though that adding weights to your fitness regime has numerous benefits, and it is highly unlikely you will end up looking like Arnie!

Here are some of the benefits of weight training:

  1. Faster metabolism, which in turn will lead you to burn more fat.
  2. Toned muscles – once you’ve burned off the body fat, the muscles on display will be well defined.
  3. Improved bone density, therefore reducing the risk of osteoporosis – this is particularly important for those over 40.
  4. Stronger core which helps improve posture and therefore makes you less liable to injury.
  5. Fun!
  6. Improve aerobic capacity – more efficient muscles make long, steady workouts such as runs, cycles or walks easier.
  7. Happiness – exercise is uplifting, and there’s nothing like throwing some weights around to temporarily take your mind off any troubles you have.
  8. Improved functional fitness – you’ll be stronger and more flexible and therefore less likely to injure yourself in or outside the gym.
  9. Rewarding – seeing the weights steadily increase gives a great buzz.
  10. Prevent or control chronic conditions such as diabetes, heart disease, depression or obesity.

So what are you weight-ing for (sorry, couldn’t resist)? As long as you start with light weights and use good technique, the results you get from resistance training are manyfold.

If want advice about adding weights to your training then please get in touch.

Advertisement

Introducing kettle bells

Kettle bells could become your secret weapon (Copyright 2011 John Piekos)
Kettle bells could become your secret weapon (Copyright 2011 John Piekos)

One of my greatest fitness loves are kettle bell classes. They give me results I’ve never got from any other kind of workout. By doing them I’ve seen my strength and muscle tone increase, lost weight and body fat and seen a huge improvement in my stamina and general fitness.

They give you an all-over-body workout and combine cardio and resistance training, and as a result you get great results. If you’ve never tried kettle bell training, read on to find out more.

What are kettle bells? 

Kettle bells are cannon ball-shaped weights with a handle. They are generally made of cast iron or steel. They come in a wide variety of weights.

Why do they give such great results?

Kettle bell classes combine strength, flexibility and cardiovascular training. All your energy systems are going to be challenged and all your muscles are going to be working hard, in particular those in your legs, shoulders and lower back.  Your core also gets a great workout because of the need to engage it throughout the class for stability, as well as any moves which specifically target the area.

What does a class involve?

It will depend on the instructor but personally I’ve encountered two approaches. In one an instructor will demonstrate a move, the class repeats it for a minute, and so forth throughout the class. Moves will come in a fairly random order varying between big combination movements such as squats, and isolation movements such as bicep curls. The pace for all will be fast and all body areas will all be worked throughout the class.

In the other kind an instructor might take a more circuit-like approach. A set might involve three or four different moves performed a certain number of times or for a certain duration. Besides kettle bell moves these may also include some bodyweight or ab exercises such as press-ups, burpees, v-sits or planks. The set will be repeated several times before the class is moved onto another mini circuit.

I like both approaches. In the best instance a fitness centre will offer both within a week in order to give variety while still using the same powerful moves.

Where could I try a class?

Kettle bell classes are very popular now. Check out your local council gyms, private gyms or personal trainers in your area who might run classes.

Can I do this at home? 

Yes. There are plenty of DVDs available. Obviously you would need the kettle bells themselves but these too can be bought online. If you’re a beginner a 4kg will probably be good to start off with. Just remember that you need to increase your weight as you get stronger, otherwise your fitness will plateau and you won’t reap all of the potential benefits. This can mean that you have to keep buying new weights which is a downside to home kettle bell workouts vs those in a gym, where these is loads of equipment.

If you have any further questions please don’t hesitate to contact me. I can’t urge you enough to try out this great workout.