Why women need strength training

September 21, 8:07 AMDenver Personal Training ExaminerJonathan Sabar

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Standing shoulder presses build great bone density

Due to a variety of lies, misconceptions, and simple misunderstandings, it is the rare woman who truly engages in strength training. Many women go to the gym with the idea of "toning", and they may venture away from the machines and cardio classes to use some light dumbbells, but few can truly say they "train".

Most women know at this point that lifting heavy weights won't bulk them up (at least not without the use of steroids).  Doctors have almost entirely realized that none of the horror stories of lifting weights resulting in sterility or malfunctioning reproductive organs have ever come to pass (check out the Hall of Shame of lies, complete with some NSFW language, here). To a great extent, women don't lift heavy just because they don't see the benefit.

So what is the point of getting out of the aerobics room and into the free-weight area? Why SHOULD women strength train?

Lifting weights increases bone density

Women are at a higher risk than men for osteoporosis - the significant loss of bone mineral density (BMD) - as they age. Exercise has been shown to prevent bone density loss - but not just any exercise. The most effective workouts for keeping your bones strong and healthy are impact-laden exercises (running and jumping), and weight training in the longitudinal direction - that is, with a significant force pressing downward along the length of your bones. In other words squats and standing shoulder presses will have a much greater effect than bicep curls or pec flyes, and the best effects will come from using a weight that is "heavy" for each individual - a weight which causes muscular failure in 12 reps or fewer.

Staying strong keeps you independent

Think about what you used to be able to do that you can't do anymore, and what you can do now that you still want to do in 10 years, or 20, or 30.

Nobody likes the idea of being 50, or 60, or 70 and not being able to play with their grandkids, or to engage in the recreational activities they enjoy, or to do their jobs. Even worse is the possibility of not being able to live independently - to carry in your own groceries, to care for yourself, even to stand up if you fall down. As we age, we tend to lose strength, flexibility, and coordination, and effective weight training can slow or prevent those losses.

Again, sitting on a pec dec machine or an exercise bike will have limited value due to their specificity (riding a stationary bike makes you better at riding a stationary bike, and very little else). It takes some time to learn the compound strength exercises, particularly the ones that best improve the body's ability to learn and retain physical coordination, but it's well worth it.

Physical strength builds confidence

Whether you're a corporate executive or a mother negotiating with elementary school administrators, whether you're facing a would-be attacker or a potential new friend, a projection of confidence is always beneficial. Strength training helps this projection in a number of ways.

From a purely physical perspective, the most visible aspect of confidence is posture. Most people as they get older tend to lose both the strength and the awareness of body positioning to simply stand up straight. Take note of how people around you stand, from the barista at the coffee shop to your coworkers to your close friends. Do they stand straight and tall, or stoop-shouldered and round-backed? Many North Americans spend their lives hunched over a computer, and it takes work to counteract the effects of that.

Along with posture is the improvement in our body chemistry. Strength training in combination with healthy eating helps keep your hormones in balance, which has a profound effect on your interaction with the world around you.¹

Deeper down though, the act of strength training changes the way we face the world. Every time we push ourselves just a little beyond our comfort zone, we break down another barrier. Every time we practice removing the word "can't" from our vocabulary, our subconcious gets better at telling us we can. This won't happen from spending an extra 10 minutes on the elliptical machine, or pushing a little harder in the same old aerobics class - it does, however, happen every time you push toward a milestone in the squat, or learn an exercise that you had never thought you could do.

Strength training helps beat breast cancer

The American Cancer Society guidelines state "weight control, dietary choices, and levels of physical activity are the most important modifiable determinants of cancer risk", and recommend physical activity, including strength training, both as a preventative measure and for breast cancer survivors to help prevent recurrence.^2,3 In addition, a recent study found that, contrary to previous recommendations, weight training actually helped avoid problems from breast-cancer-related lymphedema.⁴

And yes, lifting weights helps in fat loss

Much controversy arose recently from a well-publicized article in Time Magazine in which John Cloud laments his inability to lose weight while rewarding himself with treats after his workouts. While the adage of "you can't outwork a bad diet" remains true, lifting weights and building strength is an integral part of the equation.

John Berardi, PhD, CSCS, who did some of the research the Time article was based on has offered his rebuttal to the article (Note: some NSFW language). Even one of the studies quoted in *Time* showed that exercise was part of the weight-loss equation - dieting alone caused a significant drop in daily caloric expenditure, while dieting-plus-exercise resulted in an *increase* in calories burned.

All-in-all, weight training:
- helps preserve muscle mass during dieting
- adds muscle mass during times of "normal eating" which will have a direct effect on our Total Daily Energy Expenditure (TDEE - what we normally think of as "metabolism")
- When used properly helps improve our self-control ("I just busted my butt in the gym - why do I want to ruin that with a donut?") rather than sabotaging it
- Leads to the development of lean muscle under the fat tissue, providing the shape most people seek as they lose fat (rather than the "skinny-fat" appearance of those who rely solely on diet and cardio).

While a single article can only scratch the surface of the benefits of weight training (the effects on cholesterol, insulin sensitivity, and blood pressure, for example, are impossible to overstate), the importance of adding it to any health program is indisputable. Start by adding it in slowly, getting the assistance of a qualified professional if necessary, and watch the improvement in every aspect of your life! 

	Ask the trainer: How can women build bone strength? Bone Mineral Density (BMD) loss is a critical problem, particularly for women.  Read how to lessen or prevent it.
	Want a truly effective strength training workout?  Find CrossFit workouts in the Denver area! See also: CrossFit for Every Body
	Want a great exercise to build overall strength, confidence, and bone density?  Try the Overhead Lunge! See also: Fitness profile - Ani Matt Ani had never seen herself as a powerlifter, but she's found the joy of true strength training!
	Media representations of fitness: "skinny" does not equal "healthy" Our society, particularly women, have been conditioned to think of "skinny" as the goal to shoot for, rather than "healthy".  The two terms are not synonyms.  This mindset has caused a dangerous cycle of eating and exercise issues, and is directly related to obesity in our culture.