Lifting Weights
Hopefully by now you have heard all the hype about strength training. If not, here are my thoughts on weights! Strength training helps you lose weight and reshape your body. More importantly, strength training prevents and delays osteoarthritis and osteoporosis. Strength training improves your metabolic function and reduces depression and anxiety. Strength training gives you the muscles you need to do the things you want to do and stay active. Beginning in our 30s we start losing muscle mass naturally even if we keep working out. Strength training during this time can decrease the loss and even overcome it.
Strength training and weights have helped my performance at running dramatically. I can go faster and longer distances because my muscles don’t get tired. Also strength training and physical therapy (which is basically building strength) have helped my back pain, knee pain, and ankle pain tremendously. I love feeling strong and I love seeing some muscle definition where there was not any before. I also love being able to lift heavy things, having the stamina to clean my house, and staying out all day doing active things. It feels so great to see my strength build over time by comparing the amount of weight I’m using or the number of reps to previous workouts.
There is a tendency for women to lift lighter weights, thinking that they will not get bulky or that this will develop “long and lean” muscles. Long and lean muscles are a myth. Lifting heavy weights will tone your muscles, but will not make you large. Also, you can’t really lengthen your muscles. They are the size they are…you can’t really make yourself look “long and lean.” People who look long and lean are born with long arms and legs and are slender. Since you cannot change the muscle length you were born with, aim be strong instead of “long and lean.’
The book “Roar” by Stacy Sims, an elite athlete, is a great book about strength training for women with research and practical tips.
I encourage you to reflect on your level of strength now. It is never too late to start building a weight practice. I am always surprised at how great lifting makes me feel. I hope you can enjoy it too!
Me at the gym putting in the time. Right now my goal is 3 strength training sessions a week: 25 mins of legs & abs, 8 mins of arms, and 30 mins of Back PT exercises.