By Fitness Editor Paula Jager, CSCS
Seriously ladies (and gentlemen if you’re reading) are you really going to tell me the woman on the left looks better than the one on the right? If so you either need to go to confession or you’re really in denial. Don’t get me wrong I love fatback–in my turnip greens.
Being a woman of what I call sound mind and body at age 52 I attribute this greatly to the fact that I have strength trained for over 17 years. Not only has it made me stronger physically but also mentally and emotionally. It has helped me overcome many challenges in my life that would have otherwise broken me.
It enables me to deal with life more effectively because I am more capable in both my physical and mental capacities. Getting under the steel is far more empowering than a leisurely walk around the block. Although that also has its place.
Let’s look at some of the benefits of strength training . . .
- Increased Metabolic Rate: Muscle is more metabolically active than fat; your body will burn more calories at rest. That equates to fat loss (provided you eat the right foods and amounts).
- Improved Hormonal Output: Heavy compound lifts will trigger your hormonal response systems.
- Increased and Restored Bone Density: Reduced risk of osteoporosis. Yes, I know walking is a weight bearing activity but that will only take you far. You must also lift heavy things. Walk with a sandbag or heavy object for shorter distances to add some resistance. Carry it on your shoulders, by your side and over your head.
- Increased Lean Body Mass: Forget light weights and high reps. I know, you just want to “tone”; you don’t want to get “big”. Then stop eating so much. We’re women–not men we are not hormonally able to pack on muscle mass like our male counterparts unless we take anabolic steroids. They have 15 to 20x the amount of testosterone we do and that is the magic muscle building hormone. You must also lift heavy enough to elicit a response in the muscle. Those 5 lb pink db’s used for endless repetitions just aren’t’ going to cut it.
- Injury Prevention and Recovery: Strength training will build up the muscles that support the spine and joints. Many of the general aches and pains people have especially lower back concerns are from weak, atrophied muscles and lack of structural support. If one does sustain an injury strength will aid in recovery and rehabilitation.
- Better Insulin Sensitivity: That translates to better glucose control and lower rates of diabetes.
- Improved Balance: Especially as we get older. With a strong foundation (the wheels and core) you’re going to have more coordination and better balance.
- Aging Well: With stronger muscles and ligaments less falls and injuries, less sagging body parts. Lean and toned bodies create a vibrant and strong persona and improved quality of life in our “mature” years.
- Looking and Feeling Better: Let’s face it–we all want to look better. When you look better you also feel better. Strength training plays a vital role in both of these.
While strength programs are varied and many and have been written about in detail in past posts my advice on the matter is the same: keep it basic. Stick to the tried and true methods that work.
For most of the training population (advanced athletes an exception in the details) 3x a week on alternate days to allow for recovery is adequate. Lower body exercises should primarily include squats, lunges and their variations. Pushing movements should include overhead presses, bench presses and dips. While pulling movements should consist of deadlifts, rows and pull ups. For the general populace lift with loads in the 5 to 7 rep range after proper form, technique and base conditioning have been established.
It’s as simple as that and all you need. If the above reasons aren’t enough to motivate you to start hitting the iron and you just want to be skinny–don’t worry about what you eat or lift and run fifteen miles a day. But if you want to control the reigns in your life looking and feeling your best then get back ladies–to the weight room!
Paula Jager CSCS and Level 1 CrossFit and CF Nutrition Certified is the owner of CrossFit Jaguar in Tampa, FL
If you’re lucky enough to have a gym membership to an awesome gym that offers body pump, that’s an easy way to get into strength training. I love the class! It’s 60 minutes and every muscle group is worked with high repetitions and low/moderate weight during every class. Each muscle group is choreographed (not in the dancing way) to fun top 40 hits to keep things upbeat. If you’re afraid of all the machines at the gym and don’t know where to start, try body pump, but be sure to let the instructor know your new before the class! 🙂
My weight bearing exercise is lifting/carrying 2 gallons of raw milk in each hand over and over during our farm pickups. You don’t have to do it at the gym. Real life works just fine.
Is yoga and other body weight exercises a good alternative to lifting weights? I hate lifting weights about as much as I hate cardio but love body weight exercises and yoga and Pilates. Do the benefits you highlighted apply to these activities as well?
Yoga and bodyweight exercises are a good modality and can be incorporated into a fitness program. Unless you’re a contruction or farm worker lifting heavy objects on a daily basis in functional ways I would recommend at least doing some type of resistance training beyond bodyweight 1 or 2x a week. Sarah’s example of milk jugs is sufficient for her to stay functionally strong and look good.
after making sort of a ding on crossfit i wanted to say thanks though for reminding us that strengh training will reduce fat on our bodies overall. it is helpful.
I’m new to Paleo and typically do cardio (no weight training for several years, tho I used to do it regularly). Paleo ppl usually recommend HIIT. What do you think of HIIT (sprints or weights) for someone trying to conceive and/or during early pregnancy? Is it safe and advised if otherwise in good health (but 20# overweight)?
Hi Jessica,
We have a CrossFit Momma right now who’s on #3 and working out at least 3x a week. If one has been doing CrossFit or HIIT they should have no problems conceiving or performing the same exercises with some modifications/reduction of intensity during each trimester. Early pregnancy would not be a time to take up that type of training if you have been sedentary or exercising at a lower intensity.
Lots of people are doing crossfit and i admire their strength; but to be honest the female crossfit body is not one i aspire to. i like it better than my own physique at the moment; but i agree with others who posted it is a bit too masculine-looking for my taste.
i also found the crossfit gym that i attended to be rather militaristic and competitive — not my style. i think crossfit is excellent for competitive people for whom doing better than others is a strong motivator. i personally couldn’t care less whether i’m doing better than the guy or gal next to me.
what’s important here is our health and how we feel about ourselves. i’m not a big fan of pointing out how bad others look; would rather focus on positive goals for myself.
i love the look of dancers, with the bonus of the fun of dancing! but it’s true; we need a combination of strength and cardio to be healthy. we’re built for it!
Im sorry but dancers are more competive than any other sport or art in the world and it is not easy or fundamentally fun! It’s hard work and dedication just like Crossfit or owning a farm.
How to Lose that Fatback in a Hurry – The Healthy Home Economist
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watchmom3, you said exactly what I was thinking.
Ladies, I just don’t get it and can’t help but comment on the repsonses I get when a fit woman is pictured. I’m going to pull a Sarah today and give you my honest opinion on this subject. . . I know that “woman” personally and there is not one thing masculine about her. She is an executive in Corporate America and when she walks through my doors almost every day she is dressed to the nines w/ hair, make up and high heels. She stops traffic and turns heads on the street–and they are mostly all male.
She is 5’9″ weighs 155 and is 19.5% bodyfat. Right where she should be, not overly lean nor fat and soft in the right places. While I respect everyone’s opinion and realize that beauty does lie in the eyes of the beholder I honestly can’t help but think that women making comments like that are jealous of strong and fit women. Or are lashing out because they don’t have that kind of internal drive it takes to achieve even some semblance of fitness. We’re all sisters of our own gender and while we might not always agree to say that women looks masculine is ludicrous and I question where that mentality lies.
The rolls of fat on the other woman’s back are not my idea of “femininity”. I’d love to hear what the male readers think.. Gentlemen??
I agree with Paula that when that gal is out walking around, there are no doubt plenty of male jaws dropping and that would be the majority of them. I think her figure is very feminine, just incredibly strong. Strong does not necessarily mean masculine. I don’t think her muscle tone is over the top like a female body builder or anything.
Paula, I will try to clarify… I have seen women that were toned and fit, muscular, etc. , and some look just fine and that is not to say that it is not attractive. I am now of the age to be able to set other people’s standards aside and really look at what is genuinely attractive to ME. I do not believe that an opinion that is politely given is “lashing out.” Please do not take it that way, in fact from your statement, it seems that you believe that the lady in the second picture was being maligned in some way? That is just not the case. I seriously don’t think that if someone disagrees that it is because something in them is broken? i.e. “they don’t hve the internal drive it takes to achieve even some semblance of fitness?” Nor did I say that we should strive to have rolls of fat on our backs. Paula, I can respect that you work hard; I do too. I am most definitely not jealous of strong fit women, as that would have disqualified the woman I mentioned as my ideal of beautiful…unless, you are discounting her because she doesn’t look like you. Think about it. No one was undermining your ideas that fitness is important; I just believe that it can come in many different body shapes. Have always enjoyed your articles and I hope that you will see that no one was disrespecting your opinion. There’s room for all of us.
Marilyn Monroe didn’t look like the second one….and she dropped jaws!
She didn’t look like the first either.
Yes, I do agree that too much visceral fat is not usually attractive, however the other picture is not what I would consider attractive either. The idea of a woman’s body needing to be lean and mean or just very muscular is not what I picture the beautiful woman to look like. Now, everyone has their idea…but, some of the most beautiful women that I have seen are somewhere between those 2 pictures. They are toned from hard work and still have some very beautiful curves. True beauty kinda comes as a by-product of healthy living. It would be nice to see women embrace their femininity without going to extremes on either end of the spectrum. I was at a meeting awhile back and in walks an absolutely radiant mom of 4, with all of them in tow for a field trip! I really couldn’t quit looking at her, as she had beautiful skin, hair, teeth and was very feminine, but obviously fit! Her energy was amazing! Did she work out? Well….she lives on a farm and works her booty off daily! This really inspired me to help my daughters learn to gear their lives toward health and well being in a very holistic manner. That’s why I like this blog, as it reminds me to do that in whatever we are discussing. Just thought I’d share that! Have a glorious day!
Yes, certainly one particular body type is not the ideal either.
I was thinking the same thing. The second photo looks more like a man. I did weights for awhile but found it very boring. Now I’m doing Pilates at a studio with others and I love it! There are different ways to add strength training to make it fun. My husband is totally turned off by women with super low body fat and all muscle… We should celebrate our femininity! Leave a little curve!
I agree! Nothing like getting your muscle from good old-fashioned farm work!
You have a point… but not everyone has a choice. By this I don’t mean that you don’t have a choice as to whether you become toned or flabby, but you don’t always have a choice between curves and no curves!
It wouldn’t matter what I did I would never have those enviable “curves”, so why not just work with what I’ve got and end up lean and relatively muscular??
I think I’m just saying that it’s important not to judge those lean or skinny women and assume that they could have curvaceous figures if they didn’t work out so hard or eat so little or whatever!
Hey Fiona, I definitely did not mean to sound like I thought everyone should be the same! No!!! Just a comment to take note that fitness can come in many forms! Don’t exclude someone because she doesn’t do a “workout” like someone else! We can all enjoy our OWN level/type of daily fitness regimen. It is good to remember that everyone has their idea of beauty. They do not have to all be the same. No judgment here.
I agree
Thanks so much for validating my workout plan. I spent years in this insane guilt spiral because of my deep loathing for cardio – beating myself up for not getting on a treadmill.
Then I took up strength training workouts instead and never looked back – they make me feel great, keep all those blobby bits in check and totally balance out my raging hormones.
Like the message about ditching the ‘girlie weights’ and just lifting heavy. So true 🙂
I hate cardio too! I never do cardio (and haven’t for about 20 years) and yet am fit (not as fit as Paula LOL) but fit enough and strong enough for what I need to accomplish on a daily basis. Strength training is a big part of that.
I hear you – I really hate cardio, too! Unless it’s dancing. Dancing I like 🙂
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