Guest blog by Kent Sport health and fitness instructor Sarah Black.
Weight lifting has always received controversy as to whether or not it is an appropriate form of exercise for women to include in their training regime. The argument is always centred on the likelihood that we will get bigger, bulkier and larger if we pick up weights. Perhaps the images of women with highly exaggerated features (more often than not the result of hormonal steroid abuse than by normal training methods) have distorted the perception of weight training as an activity. This makes it appear to be far more masculine than it really is and without the understanding of the pros and cons women are not confident to get involved in it unless they have a specific goal that requires strength and conditioning.
Do you have to be an athlete to weight train? Do you need to have a certain body type to lift weights? Will it make you bigger? Will it take away your femininity?
Let’s discuss the reasons for weight lifting and outline the pros and cons that go along with the topic.
Pros:
- Effective fat loss – combined with an effective diet, weight training can have a positive effect on reducing the amount of fat weight we hold and turning it into lean muscle mass.
- Maximise metabolism – Muscle is more metabolically active than fat, therefore at rest our bodies will have a higher capability to burn off extra calories and speed up our metabolism. This is also one of the effects post exercise. Weight training has an Excess Post Oxygen Consumption (EPOC) effect where the body has a higher speed rate at burning food and utilising energy effectively, even after the workout has been completed.
- Bone health – strength training increases bone density due to the positive loading effect on bones and muscles that will therefore slow down the speed of bone loss. Women have an increased risk of developing osteoporosis, so by weight lifting we can slow down the progress of the disease and reduce the chances of suffering from osteoporosis in the long term. Better bone structure and density can correct posture and make us more aware of body alignment and exercising with better technique.
- Reduce injury risk – a strong body, along with strong ligaments, joints and muscles all contribute to remaining injury free and reducing the risk of hurting ourselves when we trip or fall. We need to keep the body physically fit, providing and distributing energy effectively in the correct amounts. Protection of our limbs from daily wear and tear will be more supported with a stronger physique.
- Reduces the risk of developing CHD or CVD – all exercise has a successful impact on reducing the chances of developing Coronary Heart Disease or Cardiovascular Disease. Improved fitness means our hearts pump blood easier around our bodies, our metabolism is more effective and our blood composition is healthier. Meaning the cholesterol floating around our blood supply has more HDL (good cholesterol) than it does LDL (bad cholesterol), which keeps our arteries healthy and cholesterol levels normal, reducing the development of diabetes and other diseases.
- Muscle is functional – bending, twisting, rotating and lifting. We do these tasks every day, whether it’s to pick up a water bottle or a mobile, and if you are not supported with some muscle there is a higher chance you will hurt yourself if you do not have the strength to perform these every day activities.
- Stress and mood – having good physical health will offer better confidence and stamina leading to a greater total wellbeing. Endorphins are released during training and this has a profound effect on boosting your mood and giving you the sense of accomplishment. Better sleep, better nutrition and better habits will evolve with a successful strength regime.
Cons:
- You will get bigger – you will, unless you change your diet. We all over estimate our energy expenditure and after exercise have a tendency to eat more than our bodies require. However, if you learn to adapt your diet accordingly then the body will transform into your desired physique. If you eat too many calories, or the wrong type of calories, then you will get bigger, no matter if you’re weight training or doing no exercise at all.
- You may feel sore – it is called DOMS (Delayed Onset Muscle Soreness). This is the way our muscles grow stronger. Tiny tears in the protein fibres caused by weight training will mean that you will feel stiff and sore for a few days afterwards. When the muscles repair themselves they get stronger and the fibres grow back leaner and more powerful; the progression phases of training. Drink lots of water, stretch a lot and be brave; three days will go by quickly and you’ll feel a spring in your step after the recovery phase.
- You risk injury – unless you train with the correct technique and the correct weight. Do not go into the free weight room blind-folded and start lifting anything heavy. If you begin strength training, invest in a programme or ensure you have the knowledge base that will ensure you assume a whole body approach, with progressive stages that deliver rest and recovery as well as load and challenges.
- Weights are dangerous – imagine loading up your back and starting to twist and lunge with 50kg rested on your shoulders or above your head. It coincides with the above point, but I wish to emphasise the dangers that can occur if you do not lift effectively. The spine is flexible, it is strong, and it can handle force. The spine is also the structure that holds us upright and allows us to move and function, so be good to it and treat it well. Train with safety, and when in doubt; leave out.
To summarise girls can run, they can dance, they can swim, and they can LIFT! Girls can do anything they sets their minds to; my advice is if you are reading this article you have some interest in fitness. Total fitness is – Cardio, Motor, Flexibility, Strength, and Power. So if you are keeping fit and active then some form of weight training should be involved in your programme.
Keep it simple, keep it effective and the whole body approach is the only way to maximise your benefits.
For further help and guidance we offer Strength and Conditioning workshops delivered by coaches that can teach you the basics of a successful strength session. Every Wednesday at 2pm join Kent Sport and the Let’s Play team in the ‘Pit’, where you can take part in a strength session and learn to lift with the correct form and technique.
For more information about health and fitness services at Kent Sport visit kent.ac.uk/sports/healthandfitness.