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Give Me Strength

Strength training is the most underused part of any woman's gym membership. As a Personal Trainer, time and time again I see members come to the gym to do great classes and spend hours on the cardio machines yet not go anywhere near the weights.

I know there will be plenty of you reading this now thinking “Yeah, that’s me,” and you are justifying it by thinking “Because I’m one of those women that bulk up!” My answer to you is – no you are not!

Physiologically women do not have enough testosterone in their bodies to bulk up. Those women you see in the body building competition get to their peak from daily (if not twice daily) strength workouts, often with supplements and extremely strict high-protein diets. The majority of us females are not able to bulk up and can only reap the benefits of strength training.

The first major benefit from strength training that all women love is that it speeds up our metabolism. Studies have shown that by adding an extra 1.4kg of muscle mass to a woman, it can increase her metabolism by up to 7%. An increased metabolism allows us to burn calories more quickly, helping us to lose weight.

A great way to capitalise on this is to do some cardio after a great strength training workout. As you have begun to lift your metabolism, a cardio session immediately after will help you to burn more calories.. You have also depleted your carbohydrate stores during your strength session, leaving you to burn your fat stores for the rest of the workout. This will also aid your recovery.

“Your muscles will continue to burn calories for 24 hours after your session.”

Strength training is a major factor in weight loss. A good strength training session will have you burning more calories than any cardio session, and the beauty of strength training is that your muscles will continue to burn calories for 24 hours after your session. So the next day when you cannot lift your arm to brush your hair, or you take an extra few seconds to squat down to your seat because your legs are aching, remember it’s all for a good cause - you are still burning calories.

Another major benefit of strength training is that it will keep you feeling foxy and young. Strength training will help increase bone density, decreasing the risk of osteoporosis which is especially prevalent in mature women.

The benefits on the body continue as strength training helps improve balance and flexibility and helps to maintain the body’s functionality as it ages, meaning we are less likely to have falls as we get older. Studies have shown that by participating in regular strength training sessions we also decrease our risk or coronary disease, decrease cholesterol and decrease blood pressure. This may seem like a long way off, but good habits are formed when we are young. So if you want to stay vibrant and age slowly start your strength training now.

So we love our health benefits and our weight loss benefits. But there is one more cosmetic benefit that we women have just got to love. Leaner, stronger muscles are going to improve your posture and help you to look more toned, and we all know when we look good we feel good and our confidence shines.

So next time you go to Fernwood to jump on the same machines, book yourself in to see a Personal Trainer or Member Motivator and have them show you what a great strength workout can do for you. By Caitlin Jury.

Caitlin Jury runs Fernwood Clayton. She has been at Fernwood for almost five years, working her way through every role from Group Fitness Instructor to Slimplicity Coach, Personal Trainer, Membership Consultant and even crèche!

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