We know that weight lifting is the best way to build muscle mass. We also know that increasing and maintaining adequate muscle mass is one of the best ways to keep body fat burn and to improve overall fitness. Still, the number of women who actually participate in any proper weight training workout is still extremely low. If you are thinking that weight training will bulk you up, you have to change this mindset today.The only way you can build up muscles like men is when you are supplementing yourself with hormones.Lifting weights can be the weapon you need to get the lean, toned body of your dreams! Lifting weights boosts overall health. It increases bone density, builds lean muscle, boosts your mood and makes you feel strong, physically and mentally. To achieve an optimal level of fitness with the desired lean body you desire, weight training is essential. When you sit down to list your fitness objectives, you may be surprised to learn that strength training will not only help you reach them, but may reach them faster than performing cardio exercise alone If you aren't interested in going to a gym, you can also get a good weight lifting workout at home with very basic equipment.

  1. Lose Fat­- Strength training is better at helping people lose belly fat compared with cardio. While aerobic exercise burns both fat and muscle. Lifting weights burns more overall. When you lift weights you slowly increase the amount of lean muscle that your body has which is great for fat burning. The more lean muscle you have the more calories your body burns at rest, meaning that women with more muscle mass will find it easier to burn fat without having to do any cardio at all. Using weights is a much more efficient way to burn more calories.It takes more energy for your body to maintain muscle cells than it does fat cells. So by lifting weights to add more muscle mass, you’ll boost your metabolism and turn your body into a more efficient fat-burning machine.
  1. Improve Bone Health- Weight lifting doesn't only train your muscles; it trains your bones. Weight lifting exercise provides mechanical stimuli or “loading” important for the maintenance and improvement of bone health, whereas physical inactivity has been implicated in loss of bone density. Lifting weights is one of the best ways to increase bone mineral density (BMD) due to the increased demands placed on them by weight training. Osteoporosis is a disease which affects predominantly women but by lifting weights you can hugely decreases the risk.
  1. Protect your Heart- Weight lifting has also shown to benefit the heart. Muscles help remove the glucose from the bloodstream. With improving the way your body processes sugars, it will increase your chances of having a much healthier heart. It also will lower your bad cholesterol rates and increase the good rates with your lower blood pressure.
  1. Get Stronger- Lifting weights increases functional fitness, which makes everyday tasks such as carrying children and lifting grocery bags much easier. Regular weight training can make you 50 percent stronger in 6 months. It also improve your physical activities, it builds emotional strength by boosting self-esteem and confidence.
  1. Increases Metabolism- When you start lifting weights, you increase muscle size, increasing lean body mass. More muscle means higher metabolism, and your body will burn more calories more efficiently.Weight training while dieting can help you preserve and even rebuild muscle fibers. The less muscle you have, the slower your metabolism will be.
  1. Curves- Most females feel that the best way to shape their body and achieve a more toned look is by spending hours doing low-intensity cardio. The reality is that the best way to bring out your curves is to build strength and muscle.To build muscle your body would start to take an hourglass shape. Doing regular exercise can make you lose weight, but weight training focuses on the fat and muscle tissue. Women should lift weight so as to lose fat and muscle and in turn it can give you those lovely curves more efficiently.
  1. Joint Health and Diabetes- Weight training is part of the solution to joint health as well as risk of diabetes. When you increase your strength, you improve your posture and support your joints. With the stronger muscles, it holds your joints in proper position.Strength training can improve glucose metabolism in a way that is comparable to taking diabetes medication. The more lean mass you have, the more efficient your body is at removing glucose from the blood, which can reduce complications from diabetes.
  1. Better Balance and Flexibility- Strength training and developing lower body strength has been proven to lead to a stronger balance over all. Flexibility goes hand-in-hand with living a healthy lifestyle. Strength training requires coordination and balance. It is important to add a flexibility/stretching routine to your workouts both before and after you’ve moved some weight around.
  1. Sexy Muscles- Both dieting and ageing may trigger the loss of muscles tissue. Strength training can encourage your body to maintain existing levels of muscle.For some reason, when women think of a strength training program, they tend to jump right to the image of body builders. That is not what lifting weights is all about. Putting on a lot of muscle mass as a female is not easily achieved. A basic weight training program will help create the long, lean muscles we all desire. There is no need to fear accidentally getting too big.
  1. Confidence- Strength training boosts your health, but it can boost your mood as well. Being strong and energized can lift your confidence and self-belief. If you look good, feel good, and have less pain, then you’ll feel better about yourself and life in general.
  1. Better Sleep- Resistance training, however, can help regulate sleep patterns and improve quality of sleep. People with sleep apnea showed that regular strength training led to a 30% improvement on quality of sleep over 8 weeks.


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