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9 Amazing Benefits Women Can Expect from Strength Training

9 Amazing Benefits Women Can Expect from Strength Training

You’re a motivated go-getter. Your alarm probably went off before the sun rose. You got up, got dressed and got to the gym before most people even began to finish their last REM cycle. You are already an empowered and amazing woman, but if you’re not doing strength training, you’re probably not as amazing as you could be.

Strength training can seem intimidating but in reality, it can benefit women in so many ways. No, it doesn’t make you “too big,” so set that worry aside.  Before you start on your usual routine, here are nine reasons you should head toward the free weights instead of the elliptical.

1. Calorie Afterburn

When you add weight training to your routine, even if it’s only a couple of times per week, you’re adding the potential for your body to burn more calories even when you’re resting. You might see online that a pound of muscle burns some crazy number of calories, but the reality is that one pound of muscle burns somewhere between 6 and 13 calories a day while you do nothing.

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2. Increase Flexibility

There’s still misinformation floating around in the competitive world that strength training will cause your body to become more inflexible over time. That “old wives tale” has been repeatedly proven wrong by research. Among many other examples, The University of North Dakota studied static stretches vs. strength training exercises and found those with a full-range of motion in resistance training workouts can help improve flexibility.

3. Beat Buddha Belly

It’s true what they say: you can’t spot reduce. There’s no magic way of targeting a certain area with strength training and weights to lose fat. Also, put down the pills that make promises that could also be delivered by eating right and working out. They’re a waste of money.  According to Harvard Women’s Health Watch, “Core strength training can help reduce your waist circumference. Even if you don’t lose weight, you lose visceral fat and gain muscle mass.” Training the obliques and abdominal muscles with weighted core strength moves will result in getting rid of your buddha belly—eventually.  There’s no quick fix, and seeing visible results in this particular area has every bit as much to do with how much weight you lift as it does with what food you put in your mouth.

4. Be Less Tired

The physical fatigue you get when you strength train has a really positive side effect: you should get better sleep! Most people who deadlift on a regular basis report having more restful sleep cycles, and average over seven hours of sleep per night. Between the ages of 26 and 62, you should try to get between seven and nine hours a night. Your body may not still be developing hormonally, but your fine motor skills and judgment rely on adequate rest.

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5. Perform Better

The strength you gain from developing the large, visually defined muscles (biceps and triceps in your arms, for instance) is balanced by the control developed in the smaller muscles like the supraspinatus and subscapularis (two of the four muscles in the rotator cuff that keep your shoulder stabilized). The agility and capability increased by weightlifting can enhance your performance in every activity you do.

6. Happier Outlook

Elle Woods said it best in Legally Blonde: “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands; they just don’t.” It’s a comedy, but that’s also a completely true statement. Endorphins are the ‘feel-good’ chemicals that the brain releases for several reasons, one of which is during strenuous exercise.  All jokes aside about spouses, having a happier outlook on life is what helps us weather the storms that inevitably come. The extra rainy day that makes the week feel too long, the spilled red wine, the baby that won’t sleep—these are all stressors that can be “the straw that broke the camels back” for a person without a positive outlook. Strength training, in a way, gives you emotional fortitude along with physical fortitude.

7. Feel Successful

Every time you work out with weights, you get a release of endorphins. You feel successful with each repeated muscle contraction. Completing a set of close grip bench press is a win. Walking to the shower sweaty from pushing through and finishing every set feels good. Success has many forms, but every single one of the times you’ve ever felt successful, your body gives you a reward in the form of a hit of dopamine. That tiny bit of euphoria you feel is dopamine, and seeking that feeling is what motivates us to succeed. Physical performance in the gym lets us build those feelings of success and the feelings of euphoria bleed over into the rest of our lives. Feeling successful becomes more of a natural state, giving us the confidence to set bigger and better goals.

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8. Positive Body Image

Let’s face it: people who work out look good. One glance at the people around you and you can tell who takes care of themselves and who doesn’t. When you look in the mirror, you can see the same qualities in yourself. If you’re picking up heavy things and putting them back down again, you regularly give yourself the opportunity to feel strong and capable. That feeling is then reflected; by feeling strong and capable, the person you see in the mirror is strong and capable. Having a positive body image means you’re less likely to spend time mentally picking at flaws that only you can see.

9. Have Better Sex

Out of all the positive side effects received from hitting the free weights in the gym a few times a week, the best has got to be having a better sex life! First, having an orgasm releases more endorphins, which enhance that beautiful body image. Second, having sex causes the brain to release dopamine and oxytocin—the Love Hormone—that causes each person to feel happier, more attractive and to develop strong bonds with their partners.

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Ladies, it’s time to start cracking the weights.

Featured photo credit: Unsplash via pixabay.com

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Last Updated on January 14, 2019

7 Ways To Make Exercise Fun For Everyone

7 Ways To Make Exercise Fun For Everyone

From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

1. Take the scenic route.

Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

2. Distract yourself.

No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

3. Listen to music or podcasts.

There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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4. Bring a friend.

Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

5. Accessorize.

There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

6. Compete.

A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

7. Relax.

The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

Featured photo credit: tpsdave via pixabay.com

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