Let's talk about weightlifting.
Picking up heavy things, and putting them back down, with intent. This might sound daunting, but trust us, weightlifting is not just for the guys anymore. In fact, it's one of the best things you can do for your body, mind, and overall health.
First of all, let's dispel a few myths. Weightlifting is not inherently going to make you bulky. Yes, you read that right.
Some women, however, choose to train for a more bulky-physique. Even then, there are many other factors (like their diet, training style, consistency, etc) that they work extremely hard at to achieve their goal.
That being said, lifting heavy weights can help you change your body composition in a variety of ways - including toning up - by building lean muscle mass and boosting your metabolism.
But it's not just about looks, although we know that's a big motivator for many of us.
Weightlifting has a whole host of benefits for women, from improving bone density and reducing the risk of osteoporosis, to reducing stress and anxiety, and even boosting self-esteem. It's a win-win, folks.
Let's dig into some more of these benefits before we talk about how to get started:
- Increased strength and muscle mass: We all know that strength is important for everyday tasks, but it's especially important when it comes to your long-term quality of life.
- As a woman, you'll naturally lose muscle mass as you get older, but weightlifting can help slow down that process and keep you strong and independent for years to come. Plus, having more muscle mass can boost your metabolism, so you'll be burning more calories even when you're not working out.
- Reduced risk of injury: Whether it's from carrying items that a little too heavy, sitting at a desk all day, or just slipping and falling - injuries can have a severe impact on your day-to-day life. When done correctly, weightlifting can help strengthen the muscles that support your bones and joints, and improve your mobility and stability - reducing your risk of injury and chronic pain.
- Improved bone density: Women are at a higher risk of osteoporosis, a condition where bones become fragile and brittle. Weightlifting can help increase bone density, reducing the risk of osteoporosis and other bone-related conditions.
- Boosted confidence: There's just something about picking up a heavy weight and feeling that sense of accomplishment that does wonders for the self-esteem. As you get stronger and more confident in the weight room, you'll start to feel more confident in all aspects of your life.
- Better sleep: Studies have shown that weightlifting can help improve sleep quality and reduce symptoms of insomnia. Who doesn't want a better night's sleep?
Ready to get started? Good! Here are a few things to keep in mind before you do:
- Find a weight that challenges you, but doesn't compromise your form. It's important to lift with proper form to avoid injury, and to get the most out of your workout. Don't be afraid to start light, and gradually increase the weight as you get stronger.
- Focus on compound exercises. These are exercises that work multiple muscle groups at once, such as squats, deadlifts, and bench presses. Not only are they more efficient, but they also help to build functional strength, which is strength that you can use in your everyday life.
- Warm up properly. Take the time to warm up before you start lifting, to avoid injury and get your muscles ready for the workout ahead. A simple 5-10 full-body routine should do the trick.
- Don't be afraid to ask for help. Whether it's from a personal trainer, a friend, or someone in the gym, don't be afraid to ask for help if you're not sure how to perform an exercise, or if you need a spotter. Your safety is always the top priority.
- Finally, have fun! Weightlifting can be a lot of fun, especially when you start to see results. Don't take it too seriously, and enjoy the process. You might even find yourself looking forward to your next workout!
To bring it on home, weightlifting is more than just a trend. It's a powerful tool for women to achieve optimal health and wellness. If you're on Long Island, and would like to learn more about weightlifting, then we recommend checking out our 14 Day Trial to see if it's right for you!