In college, I avoided the “bro zone” of the
gym like it was a frat house after a rager. I was intimidated by the grunting,
the weird machines, and the almost entirely male population outside of the
cardio section and free weights. I didn’t want anything to do with their
protein shakes and bro tanks. Instead, I used the cardio machines and would do
the same one to two exercises with 8-pound weights every time I went to the gym.
But I really wanted to lift.
A taste of
CrossFit was all it took to get me addicted to lifting heavy. After a couple of months, I was lifting more weight than I thought
possible. Five years later, I regularly squat more than I weigh, and 25-pound
dumbbells are my go-to. Today, I feel at home under the
bar. While there are great weight loss and calorie-blasting benefits of lifting heavy, it’s not why I do it. Weightlifting makes me care more about the weight on the bar than on my body. I work hard at the gym to push my body and mind. It’s about what my body is capable of, not what it looks like.
Lifting heavy, for example using a weight
that you can only do 1 to 6 reps with, has made me battle the voice in my head —
it’s far more crushing than any weight could ever be. With heavy plates on the
bar, there isn’t room for self-doubt or negative thoughts. It takes all of my
focus to step up, to stay in control, and to crush the lift.
Weightlifting makes me feel powerful. Confident.
My lifting shoes are my “power heels.” When I hit a big lift, I’m unstoppable.
I’m capable of moving the weight and handling the other challenges in my life.
I walk down the street knowing the physical and mental strength inside of me.
The lessons I have learned in the gym bleed
out into the rest of my life. They have made me a faster runner, a more
independent person, and a confident woman. Before you get to the heavy lifting,
here are a few reasons why you should take this on.
1. Confidence
It’s not just me. Training with heavy weights
is shown to improve your self-confidence. Weight training can also reduce anxiety, ease depression, and increase happiness. While
it might be hard at times to get motivated to hit the gym, the benefits outlast
the initial struggle.
Get going and get happy.
2. Get stronger
Heavy weights increase the power and strength of your muscles without
significantly adding bulk or size, especially for women. This means that
everyday physical tasks get easier, and consistent training will increase the
amount of weight you can lift. You’ll look stronger, too. Strength training
with heavy weights enhances your muscle mass and definition.
Hello Michelle Obama arms and Beyoncé abs!
3. Cut the fat
Everyone knows that exercise helps you to
burn more calories, but according to Mayo Clinic, a regular strength training
program can also help you burn more calories when you’re not in the gym. You
get an “after burn,” where your body continues to use more calories in
the hours following a workout. In addition to that, strength training builds
muscle. That larger muscle mass increases the calories you burn daily without
exercise.
Just like a double chocolate chip brownie,
heavy strength training gives you a double reward when burning calories.
4. Build your brain
Heavy weights develop more than just muscle.
Lifting heavy increases the production of many hormones, including the hormone
IGF-1, which helps to stimulate connections in the brain and enhance cognitive
function. In a recent study, leg strength was positively
linked with stronger minds that are less susceptible to the negative effects of
aging.
Simply stated: Strength training can improve
your ability to learn and think as you age.
5. Prevent injury
Resistance training using body weight and with
free weights, strengthens more than just your muscles. It also strengthens your
bones and connective tissues. This added strength and stability will help you
ward off injuries and keep a strong body. It can also help reduce symptoms of
many conditions like back pain, arthritis, fibromyalgia,
and chronic pain.
In this case, the game reduces the pain — the
game of strength training, that is.
6. Improve endurance
It seems counterintuitive, but strength
training has been shown to improve endurance, speed, and running economy
(the amount of energy and effort it takes to do something like run a five-minute
mile). A recent study
showed that lifting heavier weights improves economy more than lighter weights.
That extra weight on the bar will pay off during your next run or spin class.
So don’t lighten on the weights. The heavier
the better.
7. Fight aging
Inactive adults can lose 3 to 8 percent of
muscle mass per decade. You might lament the loss of your rock-hard arms or
killer abs, but even worse, muscle weakness is linked with an increased likelihood of death in men. Heavy resistance training can help fight, and reverse,
the loss of muscle mass. It can also strengthen bones and help prevent osteoporosis, especially in postmenopausal women.
The old saying, “Use it, don’t lose it” seems
appropriate for your muscles.
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