WEIGHT-LIFTING FOR WOMEN: WHY WOMEN SHOULD LIFT

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WEIGHT-LIFTING FOR WOMEN WHY WOMEN SHOULD LIFT
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• Weight-lifting was historically an exercise
  modality that women shied away from for fear of
  being "too masculine" or "getting too big."
  Female strength sports did not become fully
  recognized until the 1970s and 1980s with the
  recognition of female powerlifters (1987), the
  Women's Weightlifting Championship (1987), female
  bodybuilding shows (1977), and the Strongest
  Woman event in 1997.
• The idea of female strength athletes has gained
  even more popularity since the advent of CrossFit
  in the early 2000s (Rohloff, 2013).

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5 REASONS WHY WOMEN SHOULD LIFT

• Development of Good Movement Patterns
• Improvement of Self-Confidence
• Increasing Resting Metabolic Rate (RMR)
• Decreased Risk of Metabolic Syndrome
• Improvement of Bone Mineral Density

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• Many women will begin a weight-lifting program
  for aesthetic purposes. Perhaps she viewed a
  social media post or magazine article covered in
  pictures of very lean and toned women, which she
  wants to emulate. Maybe she has been told that
  lifting weights will help her lose weight as she
  attempts a weight loss program.
• These intangible motivators may hold some truth-
  strength training can improve aesthetics. An
  increased lean body mass can aid in fat loss
  however, they pale in comparison to the very real
  and often life-changing benefits of a strength
  training program.

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REASON 1 DEVELOPMENT OF GOOD MOVEMENT PATTERNS
AND PAIN REDUCTION

• Do you recall the old adage that stated, "if you
  keep making that face (or in this case doing that
  movement), you will get stuck that way?" There is
  a grain of truth to this statement in that the
  human movement system is very prone to muscle
  imbalance and the development of dysfunctional
  movement patterns.

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REASON 2 IMPROVEMENT OF SELF-CONFIDENCE AND
SELECTION OF HEALTHY GOALS

• Poor body image is a common issue in both younger
  and older women. Strength training has been
  demonstrated to improve women's perceptions of
  their body image and improve self-esteem markers
  overall. This holds true compared to other
  exercise modalities such as walking (Seguin et
  al., 2013).

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REASON 3 INCREASE IN RESTING METABOLIC RATE

• Most of our total daily energy expenditure (TDEE)
  comes from resting metabolic rate (RMR), which is
  responsible for 60 to 70 percent of TDEE. A
  person's lean body mass (muscle, bones,
  connective tissue, body water) has a substantial
  effect on overall RMR, and overall metabolic rate
  as muscle is highly metabolically active. This
  means it requires more energy to sustain itself
  than adipose (fat) tissue (Summerfield, 2016).

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REASON 4 DECREASED RISK OF METABOLIC SYNDROME
(EH HEMDIABETES AND HEART DISEASE)

• Currently, the prevalence of type 2 diabetes
  mellitus (DM) in the United States is 8.6
  percent. This means that approximately one in
  twelve adults in the US are currently living with
  type 2 diabetes (Westcott, 2012). Likewise,
  cardiovascular disease (CVD) is now the number
  one killer of women in the United States.

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REASON 5 IMPROVEMENT AND PROTECTION OF BONE
MINERAL DENSITY (HELLO OSTEOPOROSIS)

• Osteoporosis is often a silent disease of bone
  fragility that often does not show until the
  affected person experiences a fracture. Did you
  know 1 in 3 women will experience an
  osteoporosis-related fracture at some point in
  their life? Osteoporosis is the most common bone
  disease worldwide and has become even more common
  with increases in life expectancy worldwide.