Fitness Forum: Why resistance training is important for women

Owner of Nordic Total Fitness

“I don’t want to get big and bulky” is a concern many women have when it comes to strength/resistance training. And by that, I mean lifting weights.  This is an age-old concern that has zero truth to it. 

Many women fear it because of the same reason they focus on pounds instead of inches. It’s been programmed in your heads that you are all supposed to be a certain way. 

“Having muscle isn’t feminine” or “I don’t want to look like a guy” are sayings that have been said many times by people who don’t have the discipline or desire to look as good as they look. But, besides looking good, there are many other beneficial reason as to why women should lift weights on a regular basis.

One study found that the average woman who lifts weights two to three times a week for two months will gain 2.5 pounds of muscle and lose 3.5 pounds of fat. The more muscle your create, the more fat you burn, because it increases your resting metabolism.

Here’s a fun fact: for every pound of muscle you add, you burn 35 to 50 more calories a day. Researchers from Penn State also found that women do not typically gain size from lifting because they have 10 to 30 times less of the hormones men have. But, thanks to lifting, women will tone and add definition.

Also, lifting heavier is more effective when it comes to shedding fat. If you are lifting only 5-pound dumbbells and aren’t tired at the end of 10 reps, you aren’t doing enough. Also, if you aren’t challenging your body, you won’t transform it. You have to push yourself to develop muscle. If it were easy, everyone would be doing it. So, make sure the last two or three reps are a struggle and you will start to notice your body changing. 

Once again, lifting heavy will not make you huge and bulky. That’s an old myth started by people who either didn’t want women to lift, or were too afraid to lift in the first place. 

Cardio is great, and healthy, but it’s not going to change your body. It’s just going to make you a smaller version of yourself and still show the flaws you didn’t like in the first place. The women you see modeling athletic clothing and swimsuits? Ya, they squat and they squat heavy.  If you want that look, you have to lift. Start slowly and learn the proper form and work your way up to it. Your problems aren’t going to go away by just doing cardio alone. 

Finally, Nordic Total Fitness is having another “Ladies’ Night” this coming Thursday, May 5, from 6 to 8 p.m. I will be showing you how to do certain lifts properly, let you workout for free, get a free five-minute chair massage from Massage by Macey, and get a free body scan from Robinson Chiropractic out of Hoopeston. We will have free giveaways that night, as well. 

So, whether you are a member or not, feel free to come by and check the place out.  Bring friends and families and get a well-deserved evening to yourself away from your usual routine. This is a great opportunity to learn, get in a good workout and try out something that can have huge benefits for you down the road. Hope to see you all there!

The gym isn’t just for the guys, and guys aren’t the only ones who can benefit from lifting weights.

Sam Erwin is owner of Nordic Total Fitness in downtown Paxton. Have a question or topic about health or fitness? Email Erwin at Your topic or questions may be included in next week’s edition of the Fitness Forum.

Categories (3):Fitness, News, Health
Location (3):Local, Paxton, Ford County


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larryjohn wrote on November 09, 2016 at 2:11 am

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