That’s actually the reason why they look lean and fit year-round.
Contrary to what you might have heard, womendon’t get bulky from lifting weights.
TheAmerican Heart Associationrecommends at least two strength-training sessions per week.
But how does heavy lifting benefit women?
Let’s find out!
Heavy lifting promotes lean muscle growth and burns fat
Weight training promotes hypertrophy, ormuscle growth.
Lean mass is more metabolically active than fat, meaning that it requires more energy to sustain itself.
Fat mass, by comparison, accounts for just 5% of the calories burned throughout the day.
The more lean mass you have, the higher your metabolic rate.
Individuals with a fast metabolism find it easier to maintain a healthy weight.
These findings apply to women, too.
That’s why powerlifters and other strength athletes perform these movements every time they train.
Weight trainingcan increase your power, strength, and endurance while keeping you lean and trim.
“Can it make you bulky?
“It’s a really slow process.
Simply put, heavy lifting won’t make you look bulky or masculine.
Instead, you’ll become stronger and last longer in the gym.
It also promotes bone growth and slows age-related bone loss, leading to a lower risk of osteoporosis.
The same source reports that bone mass decreases by about 1% per yearafter age 40.
Therefore, it’s even more important to stay active and lift heavy lifts as you get older.
Clinical evidence shows that strength training preserves lean mass and increases bone strength.
When you lift heavy weights, the muscles surrounding your spine and joints become stronger.
This can lead to greater mobility and prevent or reduce back pain, explainsSpine Universe.
Weight lifting may also help you lose the extra weight, taking some of the pressure off your bones.
Just confirm you increase training volume, intensity, and duration gradually toprevent injuries.
As you become stronger, you’ll also feel more confident and self-secure.
In other studies, this form of exercise has been shown to reduce depression symptoms (viaJAMA Psychiatry).
Your brain releases serotonin, dopamine, and other feel-good chemicals when you lift heavy weights.
Lifting is the best thing I have ever done for myself,” she added.
