It is a common misconception in the fitness world that women should not lift heavy weights. As personal trainers we hear this all the time, “I don’t want to bulk up” or “I put on muscle really easy.” At the end of the day it is very hard for women to put on muscle mass because of how low their testosterone levels are. At Blitz we are constantly trying to get our female clientele to lift heavier and we know they won’t turn into the Hulk overnight.
The heavier you lift the more fat you burn. A recent study from the University of Alabama showed that women who just lifted heavy lost the same amount of weight as women who only did cardio but the iron pumpers lost strictly fat while the treadmill goers lost a combination of fat and muscle.
Here are the main benefits of lifting heavy weights:
1) You’ll burn more calories: Having a sweat fest in your aerobics class will initially burn more calories but what about the after burn? Studies show that resistance training spike your metabolism twice as long as cardio session would. You are likely to burn a hundred extra calories in the following 24 hours after a heavy set, low rep workout.
2) You’ll get stronger: I know this one is evident but oddly enough the heavier you lift the stronger you will become. With that being said you want to make sure your resistance program is gradual and you are performing each exercise properly.
3) You will be more defined: When you lift light weights the muscles are barely challenged. They won’t feel the need to adapt and you won’t see much change. Push yourself and your weight to the next level; this is when you see muscle definition.
Whether you are looking for that lean, hard body or just starting your fitness journey heavy resistance training is a key element that is required to reach your goals. So get in the gym, grunt with the boys and throw some iron around!