Q&A: Get Lifting!

By Lisa D. Ellis

Have you ever thought about lifting weights? Many women dismiss this idea because they’re afraid it will make them bulk up and take away some of their feminine grace. But in fact, personal trainers point out that when you regularly lift weights, you can achieve your ideal shape. Better yet, you can also gain many health benefits. Here are some common questions women have about weight training and some tips that can help you look and feel great.

Q: Won’t I get too muscular if I start strength training?

A: No. This is a common concern but in fact, it may ease your mind to know that women don’t have the capacity to bulk up like men. In fact, those female weight lifters you typically see on television or in magazines with big, bulging muscles actually have to work really hard to get that look. They usually train for hours on end and follow a special diet. For most other women, though, lifting weights is a great way to strengthen muscles and achieve a leaner, more toned figure. Lifting weights can help to reduce body fat and tighten your muscles, so you’ll look thinner. In addition, for every pound of muscle you gain, your body will be able to burn more calories even at rest. This means that by turning fat to muscle, you will actually be able to lose more weight without any extra effort.

Q: Should I be worried about the possibility of getting injured if I lift weights?

A: As long as you follow best practices and work within your ability level, lifting weights can be extremely safe. The experts even tout weight lifting as an important part of people’s overall strategy to prevent injuries, since this allows your muscles and tendons to become stronger and less susceptible to getting hurt. In addition, your bone density increases when you lift weights, so you can actually reduce your risk of osteoporosis. Lifting weights can also improve your balance and flexibility, so you are less likely to fall or have other accidents that can cause injuries. Finally, if you are recovering from an injury, you can rebuild your strength using weights.

Q: What are some of the health benefits that come with strength training?

A: There are numerous benefits to your health that you can expect to get when you strength train regularly. In addition to keeping your bones strong, you can also help lower your blood pressure and your cholesterol levels, which can in turn reduce your risk of heart disease and related health concerns. You can also improve your immune system, so you will be better able to fight off common germs. Other benefits include reducing your risk of diabetes by improving how your body metabolizes glucose and controlling arthritis by strengthening muscles and keeping them limber, thereby reducing pain. Finally, an added advantage of strength training is that it can often have a positive effect on your self esteem and on your mood, too, so in addition to looking good, you will also feel great.

Q: Isn’t weight lifting really an exercise mainly for young people?

A: You are never too old to start lifting weights, just as long as you have your doctor’s okay. When starting out, it is always best to have a personal trainer work with you initially to show you how to use the equipment properly and with the correct form, so you will get the full benefits without taking any unnecessary risks. Also keep in mind that in addition to strength training, you should also be sure to eat well, drink plenty of water, and get enough rest—so from head to toe, your body will be in its very best shape.