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  • Writer's pictureMaKayla Neinas

5 Benefits of Lifting Weights for Women

You may have heard, "weight lifting makes women look bulky."

The fact is... This is simply NOT TRUE!

In fact, NHS recommends to stay healthy, adults should take part in two types of physical activity each week, aerobic exercise (cardio) and strength training (lifting weights).

Lifting weights has so many benefits that will lead to ANYONE being healthier, stronger and leaner.

Here are the Top 5 of Benefits of Lifting Weights!

#1 - Improved fat loss

The formula is simple:

  • Lifting weights = building lean muscle

  • the more muscle = the quicker your metabolism

  • boost in metabolism = burning more calories

  • burning more calories = reducing body fat

  • reducing body fat = WEIGHT LOSS!

Fun Fact: for each pound of muscle you gain, you'll burn 30 to 50 more calories per day!

#2 - Enhance your mood and reduce stress

Exercise actually releases the "feel good" endorphins in your brain! These endorphins help improve your mood, prevent pain, and fight depression & anxiety.

Women who lift weights as a normal part of their fitness routine report feeling more self-confident and capable as a result of lifting weights

"I use to dreed looking at myself in the mirror. After starting weight lifting, I now catch myself staring a little longer and smiling at what I see in the reflection. I have never felt more confident in myself and in my body!"

- MaKayla Orange Box Fitness Coach

#3 - Reduce your risk of injury, back pain and arthritis

Lifting weights strengthens your muscles AND increases bone density. Increasing your bone density will reduce your risk of fractures or broken bones.

It can also improve your joint stability which will help prevent injury.

Lastly lifting helps correct your posture and decrease lower back pain. It helps to build a strong back and core.

#4 - Reduce risk of heart attack and stroke

A recent study shared by Medicine & Science in Sports & Exercise showed that weight training may reduce the risk of a heart attack or stroke.

Over 60 million women (44%) in the United States are living with some form of heart disease. Heart disease is the leading cause of death for women in the United States and can affect women at any age.

We now know strength training increases lean muscle mass! Having lean muscle mass gives your cardiovascular system places to send the blood being pumped. This results in less pressure on your arteries, which helps reduce the chances of heart problems.

Lifting weights regularly will improve your cardiovascular health! It helps you lower bad cholesterol and increasing good cholesterol to ultimately lower blood pressure!

#5 - Gain strength without bulking

Women should NOT fear lifting weights! It is ridiculously hard to build muscle. It is a long an slow process that requires years of consistency. Most people don't put in enough time or effort to create the kinds of physiques they're scared of.

Biologically, women have a more difficult time building muscle. Unlike men, women typically don’t gain size from lifting weights. This is due to levels of testosterone women have. Typically, young women have around 10% of the testosterone of men.

Happy Lifting!

If you are struggling with exercise, diet, and feeling self-conscious in the gym! Orange Box is the place for you. We have helped women and men lose weight, gain back confidence, and live a healthy lifestyle!

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