Most women swear off weight lifting because of the popular myth that lifting weights will make them bulky and manly. Newsflash ladies, women do not produce enough testosterone to make you big. The women you see in bodybuilding competitions have to work so much harder than men to get to where they are and in most cases, need to take steroids to get to that level of bulkiness. Without manipulating hormones, it just isn’t possible to get that degree of muscularity in women.

Nope, you won’t become like this simply by lifting weights.

The fact is, men are more equipped to gain muscle mass–even when they are not trying to. Take a look at men who do manual labor like porters or longshoremen (kargadors, pahinantes). So ladies, if you stick to challenging yet reasonable targets in terms of repetitions, exercise regime and proper nutrition, you’ll never have to worry about looking like a she-hulk. In fact, if you’ve always just been doing cardio and sticking to good diet but aren’t getting the results you’ve been hoping for, then it’s probably time to lay off the treadmill and start incorporating weight training in your workouts. Here are 10 reasons why you should start now:

1. You’ll lose more fat.

While cardio burns both muscle and fat, weight training burns almost exclusively fat. In fact your body continues to burn fat hours after your weight training session. That’s the difference between becoming just thin to keeping your curves as you lose mass.

2. You’ll burn more calories.

As you gain more lean muscle mass, your body uses more calorie efficiently. The more muscle you have the higher your basal metabolic rate which refers to how much calories you burn even at rest. If you lift weights, you’ll be burning calories right now even as you are seated reading this article.

3. You’ll be more toned and you’ll get curves.

Weight training chisels away fat while building muscle bringing out your womanly curves. This is the difference between being just thin (which is usually what you get with just cardio workouts) and keeping your curves as you lose fat. Here’s the proof:

LIFTING MAKES YOU MANLY?! – It infuriates me how still so many girls think the second you pick up a dumbbell or protein shake you'll suddenly become the hulk🏋🏽 changing my training from cardio to weights changed me completely inside & out and each to their own but I personally don't think I've made my body look at all manly in my past year and a bit of weight training! Here are my 3 main reasons for girls to start lifting 🤗 – 1. Building strength & muscles: Lifting builds on a woman's natural curves and helps your body be the strongest it can. Ripped abs, sexy strong back, shoulder boulders & a curvy behind alll come from lifting 🍑 #strongnotskinny – 2. Loosing that extra body fat: my body fat % saw a MASSIVE fall when I began lifting because as your muscle mass INCREASES your metabolism INCREASES. Before I would spend hours on cardio machines thinking that will get rid of fat but never saw any results and just made me HATE going to the gym, and if you feel like your in that boat now then change it up now! – 3. Healthy relationship with food & body image: when your doing cardio in order to burn 'calories' it's so easy to look at food as numbers and end up feeling guilty for eating too much and feeling like you HAVE to restrict yourself to see results, well that's just not the case at all. Starting weight training made me realise food is fuel and I need LOTS of it to get the best out of my training 🐷 the amount I eat has honestly trebled since I picked up lifting and I absolutely love it 😂 there's no restricting and there's no guilt in indulging in treats once in a while because what better way to fuel a sesh 😏🍑 – Rant over if this convinces one girl to try out weight training mission complete but I wanna see MORE GIRLS in the weights section and get rid of the association that it's just for boys because it's not #gainingweightiscool #StrengthFeed #transformationthursday?🤔

A post shared by Rebecca Catherine Smith (@rebeccafitness_eats) on

4. You’ll get in better shape faster.

The fact that your body continues to burn calories even after you are done with your work out and even while you are basically doing nothing ensures that you get the most out of your workouts and get in better shape efficiently.

5. You’ll be stronger.

Studies show that moderate weight training can more than double a woman’s strength. Strength in the gym can increase on a week to week basis. Everytime you work out with weights you become stronger so next time you can lift much heavier.

6. You’ll improve your flexibility.

Full range weight training workouts can help improve flexibility. Take note: full range, meaning you have to perform the motion all the way up and all the way down (example: deadlift, dumbell rows, overhead tricep press, etc.). Repeatedly moving muscles, joints, and ligaments through their full ranges of motion contributes to increased flexibility.

7. You’ll build stronger bones.

Many studies have shown that lifting weights regularly can increase bone density. This is important because women have thinner and lighter bones and thus, have higher risks of osteoporosis. You’ll thank those weights someday when you are older.

8. You’ll have a stronger and healthier heart.

A study published by the US National Library of Medicine shows by incorporating strength training into your exercise routine, you can strengthen your heart and cut your risk of developing heart disease.

9. You’ll have increased energy.

Weight training greatly improves your mental well-being and your sense of vitality throughout the day. It revs your metabolism, improves circulation and gives you an energy boost.

10. It will boost your confidence and overall sense of well-being.

When you constantly challenge yourself by doing something you thought you’re not capable of and eventually overcoming it, your confidence grows. As you become stronger and are able to lift heavier, you feel empowered. You’ll also feel much more confident in your body. This will radiate to other aspects of your life outside of the gym.

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