Well, I am definitely over the hump, and got lots of new-found energy! I felt a noticeable difference yesterday during my strength training session, which brings me to today’s topic of why strength training can make you healthy, happy, and sexy.
I personally started working out with weights 30 years ago. What? It sure doesn’t feel like that long, but I know that it has contributed to me being healthier, fitter, younger, and happier. And, when I can see my abs, I feel very sexy!
Benefits of Strength Training for Women
Burn more calories: Muscle burns more calories, even at rest, than fat does. In addition, your metabolism runs higher for up to 24 hours after a strength training session, compared to only 2 hours after a cardio session.
Increase flexibility: By assuring you are doing your exercises in the full range of motion (no cheating!), you are able to increase your flexibility in the muscles worked.
Sleep better: Studies have shown that people who lift weights sleep more restfully. At the same time, getting adequate rest every night is important for your body’s repair process, the same process that actually builds those muscles.
Be happier: During strenuous exercise endorphines are released, which is one of the feel good chemicals. Work out, be happy! Another hormone the body releases during exercise is dopamine, which gives you that feeling of satisfaction and accomplishment after a workout.
“When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain. Endorphins also trigger a positive feeling in the body, similar to that of morphine.” – WebMD
Feel sexy: Strength training will give you a strong, lean body, and the self esteem and confidence that comes with it. With more confidence, and a better posture, you will feel and look sexy.
Are you intrigued? Ready to start strength training? If you need another little push, I really like this article on How Strength Training Can Completely Transform Your Body, which lays out even more benefits of strength training:
- Increase Strength
- Increase Muscle Mass
- Decrease Body Fat
- Improve Posture
- Build a Better Skeleton
- Improve Brain Function
What goes with a good workout routine? Good nutrition, of course! Join Biggi for her 21-Day Detox for a Sexy New You to get even better results from your exercise!
Total-body, Free-weight Workout
SunWarrior shares this great workout, that consists of lots of compound exercises, meaning they involve more than one muscle group, which is a great way to go if you want to burn those calories and lose some weight:
Perform each session on non-consecutive days, and be sure to warm up with 5–10 minutes of steady cardio training and follow up with dynamic stretching. Strive to improve your weight or reps completed as often as possible.
Day 1:
Squat: 3 sets of 10 reps, one minute rest
Dumbbell Bench Press: 3 sets of 12 reps, one minute rest
Assisted Pull Up: 3 sets of as many reps as possible
Plank Position: 3 sets of 30–45 seconds
Day 2:
Dumbbell Shoulder Press: 3 sets of 8 reps, one minute rest
Dumbbell Walking Lunge: 3 sets of 10 reps per leg, 90 seconds rest
Cable Row: 3 sets of 12 reps, one minute rest
Crunches: 3 sets of 20 reps
Day 3:
Barbell Deadlift: 3 sets of 8 reps, 90 seconds rest
Push Ups: 3 sets of as many reps as possible, one minute rest
Cable Pull Down: 3 sets of 12 reps, one minute rest
Side Plank: 3 sets of 30 seconds per side
Which types of exercise are you currently incorporating in your life? Is strength training one of them? Please let me know in the comments below!
Know someone that may benefit from being healthier, happier, and sexier? Please share this post with them!
