Why all woman of all ages must do Weight Training

Over the last decade, researchers have made extremely compelling arguments for the benefits of weight training for women. Still, the number of women who take this recommendation to heart is quite low. Most women who exercise are spending most of there time on cardiovascular exercise. Is that you? Do you go into the gym and head straight for the jogger or cross trainer and once there stay put for 30 mins plus... your aim to reach a certain calorie reading in that little monitor... you do know that they can be as much as 30% out?!

Anyway, whatever your reasons for avoiding the weights, if you are a women, here are ten very good reasons why you should strength train... and you will not look like Popeye!!

And... whenever you feel tempted to down the weights and grab a chocolate biscuit with a cuppa instead just think on these top 10 reason women should strength train... and love every minute of it :o)

1. You will be Physically Stronger
Increasing your strength will make you far less dependent upon others for assistance in daily life. All manner of things will become easier, lifting the kids, shopping, house work. If your strength is improved daily tasks and routine exercise will be far less likely to cause injury. Research concludes that even moderate strength training can increase a woman's strength by 30 to 50%.

2. You WILL lose Body Fat (you need to eat well too)
Studies performed by Wayne Westcott, PhD, from the South Shore YMCA in Massachusetts, found that the average women who strength train 2 to 3 times a week for 2 months will gain nearly 2 pounds of muscle (don't panic here!!) and will LOSE 3.5 pounds of horrible FAT! as your lean muscle increases so does your resting metabolism, and you will burn more calories all day long.

3. You will Gain Strength WITHOUT Bulk
Research also found that unlike men, women typically don not gain size from strength training (thank goodness, you're thinking...) because compared to men, women have 10 to 30 times less of the hormone that cause muscle hypertrophy. You will however develop muscle 'tone' and definition - Hurrah!

4. Your Bones Will Benefit and Decrease your Risk of Osteoporosis
By the time you leave school, you have established all the bone mineral density you'll ever have - unless you strength train, says Westcott. Research has found that weight training can increase spinal bone mineral density by 13% in 6 months. So strength training is a powerful tool against osteoporosis.

5. You Will Improve Athletic performance
Westcott found that strength training improves athletic ability. Golfers, for example, significantly increase their driving power. Whatever your sport / activity of choice, strength training may not only improve your proficiency but also decrease your risk or injury.

6. You Will 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 low-back muscles had an 80% success rate in eliminating or alleviating low-back pain. Other studies have indicated that wight training can ease the pain of osteoarthritis and strengthen joints.

7. You will Reduce Your Risk of Heart Disease
Strength training will improve your cholesterol profile and blood pressure, according to research. Of course, your exercise programme should also include cardiovascular exercise and flexibility training.

8. You will Reduce Your Risk of Diabetes
Adult-onset (Type 2) diabetes is a growing problem. Research shows that strength training can increase glucose utilisation in the body by 23% in just 4 months. As muscles contract and relax during exercise,they use sugar for energy. To meet this energy need your body uses sugar supplies found in your blood, reducing your blood sugar levels.

9. You're Never Too Old
Women in their 70's and 80's have built up significant strength through weight training and studies show that strength training improvements are possible at any age. Note that a strength training professional should supervise older participants.

10. 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 counselling did. Women who strength train commonly report feeling more confident and capable as a result of their programme, all important factors in fighting depression.

Building muscle allows you to get more out of life. Everyday activities, such as shopping, house work and playing with your children / grand children are much easier when you're not struggling with the effort. Being in shape also makes you more confident, helps you stand taller and makes you feel great about yourself. And, let's be honest, what's better than that? :o)