Strength Training - It's Not Just for Men

When I was diagnosed with hypothyroidism a decade ago, I feared I was doomed to a lifetime of fatigue, weight gain and a sluggish metabolism.  Not content to manage my thyroid condition with medication alone, I researched ways to combat the symptoms of this disease.  I consistently read that incorporating a strength training regimen into my fitness routine would result in reduced body fat and a revved up metabolism.  At the time, I hadn’t even begun to delve into the other benefits of strength training, but I was motivated to begin.  I joined a group strength training class, and it has been a mainstay in my active lifestyle for over ten years.

Mention strength training and many women conjure images of a male body builder.  Fearing they will overly develop their muscles, many women shy away from weights, resistance tubes, etc. and focus solely on a cardio-based fitness program.  As a result women are denying themselves some incredible health benefits that can only be reaped through strength training.  Before I discuss these
benefits, I need to dispel the myth of “bulking up”.  The reality is that women do not possess the same levels of testosterone as men; therefore, men and women can perform the same strength training routines and achieve different results.  Whereas men will generally gain greater muscle size, those same strength training routines will result in a lean, “toned” look in women. 

Fortunately, the rewards of strength training don’t stop at a sculpted body.  Other great health benefits include:

Weight Management:  It requires more calories to maintain muscle than it does fat.  As a result our body operates at a higher metabolic rate as we build muscle.  Increased muscle mass generates more calories burned which helps us lose body fat and keep it off.

Strong Bones:  Strength training increases bone density and lowers the risk of osteoporosis. Post-menopausal women can lose up to 2% of their bone mass
annually.  Strength training is important for women of all ages and reduces the risk of fracture as we age.

Reduce Risk of Injury:  Building strong muscles protects our joints and ligaments from injury not only when we exercise, but also during our daily activities such as bending and lifting.  Also, strength training can improve our
balance which decreases our risk of falls and creates a greater sense of independence, especially as we get older. 

Manage Chronic Conditions:  Strength training has been shown as an effective way to manage arthritis, back pain, diabetes and even depression.  In addition, the American Heart Association recommends strength training to decrease the risk of heart disease.

If you are new to strength training, start slowly and work towards 2 – 3 times per week for 20 – 30 minutes per session – focusing on three key areas: upper body, abdominals/core and lower body.  As owner of the Jazzercise Glen Ellyn Fitness Center, I am proud to offer a group fitness program that incorporates both cardio and strength training in a 60 minute workout. While it may be worthwhile to invest in a strength-based fitness DVD or class to ensure that you are maintaining the correct movements, form and posture, the good news is that strength training can be achieved with a minimal investment of a pair of weights (and perhaps a mat!).  You can even train in your family room while watching your favorite TV show! 

A well-rounded exercise program is one that incorporates both cardio and strength training.  Not limited to men, the benefits of strength training provide women with an opportunity to look confidently in the mirror each day and reap valuable health benefits both now and as we age.