Womens strength training will not make you
bulky if done with lighter weights and higher
Progressive strength training builds strong bones.
Strength training builds muscle which burns
Why Women Must Strength Train?
Myth: Strength training will make my muscles
large and bulky.

Fact: The ability to increase total muscle mass is highly
dependent on circulating levels of testosterone. Men have
20-30 times the testosterone levels of women and, as a
result, tend to build more lean body mass than women.
Keep in mind, however, the genetics and individual
differences play a role in the rate and degree to which
muscle mass increases. Weight training helps women
create lean, beautiful, toned bodies.

Myth: I’m too old to being a strength training

Fact: Research has shown that people of all ages can
benefit from strength training. In fact, strength
improvements of up to 174% have been reported in 90
year old, institutionalized volunteers.
Weight training helps women create
lean, beautiful, toned bodies.
Building muscle is perhaps the most fundamental component in staying lean...
To Stay Healthy & Wise & Lose Weight & Keep It Off...
I was reading an article about a young Mom in her upper 30's. She lost her Mom who was only 55 at the time of death.
What's shocking about this is the fact that both of them are skinny and you would think they are in great shape. However, it's
the great body deception... just because you're skinny doesn't mean you're healthy. And it's precisely why women need to
strength train.

Starting in their mid thirties, women will being to lose muscle mass each year. This is dangerous to happen because the
lack of lean muscle means your metabolic rate also begins to drop. When that drops that means your body doesn't naturally
use as much energy during the day and if you continue to eat like you typically do, you will put more body fat onto your frame.

If you don't strength train, you get what's known as skinny fat. This is very similar to the scenario above where your
metabolism is going down because you're not strength training, but you might still be losing fat because your running or
something like that. What happens is you can only burn fat from running until your body just is too efficient at it. And since it's
not building new lean muscle, it's just going to store fat and even though you appear slender in clothes, you're really just
fluffy, lacking substance.

Again in your mid thirties, women naturally begin to lose bone mass. This again is a very serious issue as osteoporosis is a
big problem as women age. This increases the risk of broken bones and other injuries. However, if you strength training
and create new lean muscle, you also create new bone. This makes your entire body stronger and less prone to age related

Energy levels naturally diminish because we also lose that muscle mass. And as you probably know already, when you don't
feel energized, you feel yucky. It causes you to be less productive and it can even negatively affect your mood either
increasing your anxiety or causes some minor depression. But when you strength train you increase that metabolism and
your energy levels. You feel great... you become more happy... you get through your day doing more and feeling true

All of this, plus a lot more, happens because of strength training. Strength training is weight training and it's especially
important to women... maybe more so than to men. So if you want to keep your body looking good, feeling good, and flat out
good then start a strength training program today!
Myth: I’ll have to radically change my diet to
obtain any benefit from strength training.

Fact: Strength can be increased simply by increasing stress
to the muscles. Researchers have found that women can
significantly reduce their percent body fat and increase fat-
free mass and resting metabolic rate without restricting their
dietary intake.

Myth: I won’t burn as many calories in a weight
training class as I would in a traditional
cardiovascular class.
Fact: Although resistance training does not result in
significant caloric expenditure, it does significantly increase
lean body mass and resting metabolic rate. For every pound
of muscle you gain, your body automatically burns an
additional 40-70 calories every day.
(eg: 10 lbs of muscle
equates to an additional 400-700 calories per day
Myths & Facts about Women Strength Training!
Over the last decade, researchers have made extremely compelling arguments for the benefits of weight training for
women and those over the age of fifty. Still, the number of women who take this recommendation to heart is still quite low.
Most women who exercise are spending most of their gym time on cardiovascular exercise. Whatever your reasons for
avoiding the weights, if you are a woman, here are ten reasons why you need to take strength training seriously.

1.        You Will Be Physically Stronger
Increasing your strength will make you far less dependent upon others for assistance in daily living. Chores will be easier,
lifting kids, groceries and laundry will no longer push you to the max. If your maximum strength is increased, daily tasks and
routine exercise will be far less likely to cause injury. Research studies conclude that even moderate weight training can
increase a woman's strength by 30 to 50 percent. Research also shows that women can develop their strength at the same
rate as men.

2.        You Will Lose Body Fat
Studies performed by Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, found that the
average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will
lose 3.5 pounds of fat. As your lean muscle increases so does your resting metabolism, and you burn more calories all day
long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really
add up.

3.        You Will Gain Strength Without Bulk
Researchers also found that unlike men, women typically don't gain size from strength training, because compared to men,
women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone
and definition. This is a bonus.

4.        You Decrease Your Risk Of Osteoporosis
Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13
percent in six months. This, coupled with an adequate amount of dietary calcium, can be a women's best defense against

5.        You Will Improve Your Athletic Performance
Over and over research concludes that strength training improves athletic ability in all but the very elite athletes (See
Article). Golfers can significantly increase their driving power. Cyclists are able to continue for longer periods of time with
less fatigue. Skiers improve technique and reduce injury. Whatever sport you play, strength training has been shown to
improve overall performance as well as decrease the risk of injury.

6.        You Will Reduce Your Risk Of Injury, Back Pain and Arthritis
Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability.
This acts as reinforcement for the joints and helps prevent injury. A recent 12-year study showed that strengthening the
low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated
that weight training can ease the pain of osteoarthritis and strengthen joints.

7.        You Will Reduce Your Risk of Heart Disease
According to Dr. Barry A. Franklin, of William Beaumont Hospital in Royal Oak, Michigan, weight training can improve
cardiovascular health in several ways, including lowering LDL ("bad") cholesterol, increasing HDL ("good") cholesterol and
lowering blood pressure. When cardiovascular exercise is added, these benefits are maximized.

8.        You Will Reduce Your Risk of Diabetes
In addition, Dr. Franklin noted that weight training may improve the way the body processes sugar, which may reduce the
risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training
can increase glucose utilization in the body by 23 percent in four months.

9.        It Is Never Too Late To Benefit
Women in their 70s and 80s have built up significant strength through weight training and studies show that strength
improvements are possible at any age. Note, however, that a strength training professional should always supervise older

10.      You Will Improve Your Attitude And Fight Depression
A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than
standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of
their program, all important factors in fighting depression.
10 Reasons To Take Strength Training Seriously!
Myths & Facts
about Women
Strength Training!
10 Reasons For
Women To Take
Strength Training
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