Cardio is a fantastic form of exercise, but cardio alone is not the best way to lose fat and build lean muscle. If you’re looking to up your workout game, combining cardio with strength training will help you do just that.

Here are five reasons why you should try strength training, as well as how to incorporate this exercise into your workout routine.

Why should I strength train?

1. Lose body fat quickly.

As unfair as it may seem, women typically have more body fat than men. In fact, a healthy woman might have a body composition of 20 to 25% body fat, while a healthy man generally carries less than 15% body fat. 

Because women biologically start with more fat, it can be challenging for them to lose it. But regular strength training can help, since building muscle burns fat! And the more muscle mass you have, the more calories and fat you’ll burn, no matter where it’s stored. That means you don’t have to “spot treat” a “problem area” when you’re focused on building muscle all over your body.

2. Gain strength without the bulk.

It turns out that women really don’t have to worry about gaining too much bulk, since testosterone has to be present for that to happen — and women have a lot less testosterone than men do.

Because you’re more likely to lose inches with regular strength training, you can slim down and tone up in the areas you’re looking to improve. You can further prevent “bulk” (while still toning your body) by combining weights with cardio, and by limiting your time on each muscle group.

3. Boost your metabolism and calorie burn.

Another perk of strength training is that it speeds up your metabolism, the rate at which your body processes food for energy and burns calories. Your metabolism works constantly to give your body the energy it needs to produce oxygen, circulate blood, grow and repair cells, and more — even while you’re resting.

Women usually have a lower metabolism than men, but regular strength training can increase your resting metabolic rate (RMR) by up to 7%. The higher your RMR, the more calories your body burns throughout the day, even when you’re not working out. Another great way to keep up your metabolism is to drink ice water and green tea before and after you work out.

4. Decrease your chance of osteoporosis.

30 minutes of high-intensity resistance training, just two times a week, will help you increase your bone density and, in turn, reduce your chances of developing osteoporosis. And muscle-strengthening activities will preserve or increase your muscle mass, which is necessary for overall bone and joint health.

Thin, postmenopausal women have the highest risk of osteoporosis, but you can incorporate resistance training into your workout routine at any age to fight off the disease. In addition to lifting weights and other strength-focused workouts, getting enough calcium and vitamin D will also help you build up and protect your bones.

5. Reduce your risk of heart disease.

Many women think of cardio when they want to focus on heart-healthy workouts, but strength training is also valuable in fighting off cardiovascular disease. Because weightlifting and resistance training increases lean muscle mass, it helps your cardiovascular system direct pumped blood throughout your body, which relieves pressure on your arteries. 

With regular strength training, you can also lower your blood pressure, sleep better, and lower cholesterol — which are all great for heart health. Studies have even shown that weightlifting can lower your risk of a heart attack or stroke.

How should I strength train?

Twice a Week

The American Heart Association (AHA) recommends resistance training at least twice a week. You should focus on a different muscle group each time you hit the weights or the mat, with at least two days of rest between strength-training workouts.

Try eight to 12 repetitions (reps) of an activity, or until you work your muscles to the point where it’s difficult to do another rep.

Using the Right Form

Make sure you’re using the correct form so you don’t injury yourself. A personal trainer can help you make sure you’re being safe and using the right technique.

If you’re new (or returning) to strength training, pick up a light weight that you can lift or push at least eight times before having to rest. Once it becomes easier to lift this, gradually increase your weights by about two to 10 percent.

With a Variety of Exercises!

Any weight-bearing exercises that use free weights, machines, or your body’s resistance are great options for strength training. You have plenty of options, including:

• Lifting weights or using kettlebells
• Using resistance bands
• Doing pull-ups, push-ups, crunches, planks, or squats
• Using weight machines
• Using battle ropes
• And more

Plus, your local YMCA has socially distanced group fitness classes that incorporate strength training: 

• Barre
• Body Extreme
• Body Pump
• Body Shop
• CX Worx
• Fit 4 Life 
• Grit
• Hi/Lo
• Kickboxing
• MX4
• Pilates
• PiYo
• Pound
• Senior Barre
• Silver Sneakers Muscle
• Tai Chi
• Tone
• Turbo Kick
• Yoga

Now that you know why (and how) you should try strength training, all that’s left to do is find an exercise you love!

If you’re not sure where to start, or if you’d like some guidance while beginning your strength training routine, talk to a personal trainer. They’ll help you create a safe, effective workout plan so you can shred fat, gain strength, and live a healthier life.

The Lafayette Family YMCA is a community dedicated to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram.

The post Strength Training for Women: Why (& How) You Should Do It appeared first on YMCA.

Fortunately, a lot of local gyms are friendly places where the regulars will be happy to answer your questions. But it’s understandable that you may want to do a little research before diving into a new workout. Below, we’ve answered five FAQs about strength training.

1. What are the benefits of strength training?

While building muscle and getting stronger are two obvious benefits, strength training has many more advantages, such as:

• Strengthening bones
• Protecting against diseases
• Boosting metabolism
• Regulating insulin 
• Lowing inflammation
• Improving posture and sleep
• Boosting mood and energy levels
• Improving balance
• Helping you meet new people at the gym
• Improving self-confidence!

2. What are some examples of strength-training exercises?

There are various ways you can add strength training to your workout routine. Some gym-goers love to lift weights, while others prefer stretching with resistance bands. Other types of strength exercises include: 

• Climbing hills or stairs
• Push-ups
• Sit-ups and squats (with or without weights)
• Dancing
• Yoga and pilates
• Heavy gardening (digging or shoveling)
• Planking
• Lunges

3. What should my routine look like?

No matter what strength-training activities you choose, aim for a full-body workout to do 2-3 times per week. This routine should include at least one exercise for each of the following:

• Quads (front of your legs)
• Butt and hamstrings (back of your legs)
• Chest, shoulders, and triceps (“push” muscles)
• Back, biceps, and grip (“pull” muscles”)
• Core (abs and lower back)

The best strength-training workout for you depends on your age, weight, fitness level, and wellness goals. But more than that, you want to find a routine you actually enjoy! Consider working out with your partner, or make friends in the weight room whom you can’t wait to see every day.

4. Should I get a personal trainer?

You can work your muscles with a personal trainer’s assistance, or you can lift weights independently. It really just depends on what you prefer and how comfortable you feel with your strength training program. 

If you’re just getting started in the weight room, a personal trainer can help you develop a customized fitness plan. He or she can work around your schedule and needs while guiding you toward your strength training goals.

5. How long will it take to see results?

A new strength-training routine is hard enough. You may also feel discouraged if you don’t see your muscles growing, even after weeks of dedicated exercise. But it’s completely normal not to notice more definition until six weeks or more. The good news: You’ll realize you’re getting stronger before you see bigger muscles!

Still not getting results? Stick to your overall fitness plan, but try these changes:

• Eating more protein
• Using heavier weights for fewer reps
• Starting with weights, then cardio
• Targeting multiple muscle groups at a time

It can be frustrating when it feels like you’ve hit a plateau or can’t find a workout you love. But adding weights to your exercise plan can help you set new goals or achieve even more. If you still have questions about strength training, a staff member at your local gym can help.

The Lafayette Family YMCA is a community dedicated to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram, or visit our website here.

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If this sounds like you, it may be time to consider implementing regular strength training into your workout routine. Resistance training is the tried-and-true workout that burns calories, builds muscle, and sheds fat all at once—and is particularly beneficial for ladies! Check out these five benefits of strength training for women.

1. Lose body fat quickly.

Did you know that implementing regular strength training into your routine is one of the quickest ways to lose fat? Women, on average, store about 10% more body fat than men. Considering the fact that women were made to birth babies, this makes sense! However, it can be frustrating for women to find effective ways to lower their body fat index.

The answer? Strength training.

The simple truth is that muscle mass burns fat! The more time you take to develop that muscle, the quicker you’ll see the fat shedding off your body. And, the beautiful thing about muscle is that there’s no “spot treatment” necessary. If you want to lose fat in your arms, you don’t have to do one thousand bicep curls. Instead, you should build muscle all over your body, including legs, butt, core, arms, and upper body. The more muscle mass you have, the more fat it will burn—regardless of where that fat is stored.

2. Gain strength without the bulk.

There is a common misconception that women who strength train will become bulky. However, this is a complete myth! In fact, women are actually more likely to lose inches as a result of strength training, not gain them.

Strength training not only sheds inches where you don’t want them; it also allows you to build in places where you do. Genetics aren’t the only factor in your body’s appearance—you can control your appearance through regular resistance training! It can help you slim down, tone up, and create curves in places that you’ve never had curves before!

3. Burn calories, all day long.

Strength training also helps you burn more calories and speed up your metabolism, which means you lose more weight. Your metabolism is the rate at which your body processes food for energy. When you strength train, your metabolism goes through the roof! In fact, a study found that regular strength training can increase your RMR (Resting Metabolic Rate) by about 5%. This means your body burns more calories throughout the day – even while you’re not working out. The higher your RMR, the faster you burn fat, and the quicker you lose weight.

In addition to strength training and a nutritious diet, drinking green tea and ice water every day are also great for boosting your metabolism throughout the day—making way for optimal fat loss.

4. Decrease chances of osteoporosis.

Regular strength training produces many physical results that are appealing, but it also plays a large role in improving overall health. A study found that resistance training, in particular, is the best way to increases bone density, reducing risks of osteoporosis.

Thin, postmenopausal women have the highest risk of developing osteoporosis, so it’s important to integrate strength training into workout programs. In addition, regular intake of calcium, vitamin D, and other micronutrients play a vital role in building up and protecting your bones.

5. Reduce risk of heart disease.

Resistance training also plays a role in fighting against various heart disease and other cardiovascular issues.

According to US News Health, strength training plays a huge role in improving heart health and decreasing risk of heart disease. Dr. Timothy Miller, a sports medicine physician at Ohio State University Wexner Medical Center, says, “Strength training often gets overlooked for its importance in improving cardiovascular health, but it can be a valuable addition in reducing the risk of heart disease.” This is due to the lowered blood pressure, lower cholesterol and triglyceride levels, better sleep, and lessened fat around the heart that are results of regular strength training.

The American Heart Association recommends resistance training at least twice a week to strengthen your heart and fight against various heart-related health issues. They even recommend moderate strength training after a heart attack to protect your heart from future risk. However, be sure to consult your doctor before doing so.

Strength training for women has so many benefits that are officially not just for the boys anymore! Women who practice regular resistance training can attest to the amazing benefits that accompany it—mind, body, and overall health!

If you’re feeling ready and excited to take on the challenge, here’s a 4-week weight training plan for women to get you started!

With two locations in Lafayette, Indiana, the Lafayette Family YMCA is a community committed to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram, or visit our website.

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