There are many different training styles and methods that people use to reach their lifestyle goals. Although there are a variety of different paths you can take to reach those goals, some people shy away from weight training as part of their training routine. For women especially, there are many misconceptions around the outcome of adding weights to your programming, and not enough of a focus on truly understanding the benefits you receive from adding weights to your routine.
I wanted to shed some light on the benefits that I have seen first hand in training a variety of different women over the years. Regardless of their experience level, these benefits apply to anyone that lets go of the misconceptions surrounding women and weights, and says "YES" to weight training.
Training builds muscle. To build muscle, your already established muscle needs to break down first. Breaking that muscle down to build more up is very important when talking about increasing metabolism. The higher your metabolism, the more calories you burn and the easier it is to lose weight and keep it off. Additionally, having a high metabolism can give you energy and make you feel better. Who doesn't want that?
Strength is the name of the game. In my opinion, everything relates back to strength. When I talk about strength, I mean a strength that is going to allow you to move and feel better during a typical day or current activity you are invested in. Strength will allow you to have a better quality of life for a longer period of time. We can not stop the aging process but we can slow it down by building core strength through weight training.
Decrease Risk of Osteoporosis.
Women are at a higher risk for osteoporosis. By lifting weights, women can put the necessary stress on their bones that is needed to help make them stronger in the long term. According to WebMD, "Studies show that strength training over a period of time can help prevent bone loss -- and may even help build new bone."
Reduce Risk of Injury.
In my opinion 90% of all soft tissue injuries (damage of muscles, ligaments and tendons throughout the body) are due to weaknesses. With that said, improper training will lead to weakness and imbalances. Given a proper, comprehensive training program, you can (and should) target your weaknesses until they become a strength. If done properly, the result should be a decrease in the likelihood of soft tissue injuries. Focusing on your weaknesses will also improve posture and reduce back pain, and who doesn't experience that at some point? We all do! Training with proper technique, attacking weaknesses and improving movement patterns should (and will) reduce back pain and soft-tissue injury.
Training my clients, especially women, is not just about continuing to break them down with no room for recovery. I always say training clients in general is an art between the actual training and the education behind why we do what we do each session to work toward their overall goal. You have to know when to push and when to back off. When to make them extremely sore and when to just get blood moving. Regardless, it is all about how to adapt to different situations based on each of those client's needs and continue to make progress. Educating clients about the benefits of training is just as important as the act of training itself. You have to develop an understanding of the "why" behind what you're doing physically to make it more than just something you "should" do- We want our clients to live healthy lives for the long-term.
Our clients speak for us... Their experiences, all unique, come together with the understanding that Elite Custom Fitness provides each of them what they needed to gain strength and feel empowered.
"We have experienced all "gyms". Big, small, expensive and wallet-friendly ones. Those with personal trainers and those with group classes. But what were we looking for? It took me 30 years to admit I really didn't know. Then my BFF and the only person I trust told me about Tim and why ECF is different. It goes beyond his knowledge and experience, it rests in his passionate belief that everyone can be functionally fit- physically through hard work and emotionally alongside the incredible ECF family."
"I have been so disappointed by trainers in bigger gyms in the past who have no idea what they are doing... Tim, Freddie and Jess are amazing. It's a "no frills", "no drama" kind of place- you get done what you need to get done and it's perfect. If you want to get stronger, THIS is where you need to be."
- Jen H.
"ECF is awesome. Tim, Jess and Freddie create a great atmosphere. Tim is the best trainer around, I'd go nowhere else. He is helpful, supportive, and genuinely cares. I am stronger and leaner than I've been in years. Top notch."
- Jody W.
If you would like to know more about weight training or discuss these benefits more specifically related to your lifestyle goals, contact us! We'd love to help you reach your goals.
10 Easy Ways to Boost Your Metabolism (Backed by Science) https://www.healthline.com/nutrition/10-ways-to-boost-metabolism
Weight Training for Osteoporosis https://www.webmd.com/osteoporosis/features/weight-training#2