It’s a pity women often feel intimidated by the thought of lifting weights since the benefits of weight training far outweighs the benefits of cardio. Don’t take this to mean that cardio is not a vital part of an exercise routine, but rather that cardio on its own is not going to build that shapely, toned body that most females crave.

1. Speeds Up Weight-loss When Combined With Cardio

Having a workout routine that relies solely on cardio for fat-loss will eventually lead to stagnation as your metabolic rate will continue to drop as your body adapts to the demand you put on it. Therefore, the best thing to do is incorporate more turns of weight training while keeping cardio to as low of a frequency as possible (while still achieving your weight-loss goals). In fact a study recently published in the Journal of Applied Physiology showed that concurrent training greatly enhanced the metabolic effects of each mode of training on their own.

2. Catapult Calorie Expenditure

Extreme weight training actually increases your metabolic rate throughout the day, which makes you more efficient at burning body-fat when you’re not exercising. It appears that the primary mechanism for this is increased mitochondria in cells, via a process known as mitochondrial biogenesis. Mitochondria are basically the “powerhouse” of cells and by increasing these organelles you increase your metabolic rate/daily calorie expenditure. Most studies have shown that weight training greatly enhances such biochemical adaptations, while doing too much cardio can do just the opposite (decrease mitochondrial content in cells/lower metabolic rate).

3. Boosts Energy Throughout The Day

Weight training actually greatly improves your psychological well-being and enhances your sense of vitality throughout your daily life. It’s not uncommon to feel completely wiped out and lifeless after spending hours on the treadmill; lifting, on the other hand actually boosts “feel-good” chemicals in the brain. In fact, studies show that the heavy weight exercise protocols appear to greatly increase plasma beta-endorphin concentration, which in turn modulates mood in a positive manner.[Read: 4 Reasons a Daily Walking Habit Is Worth It]

4. Better Heart Health, Insulin Sensitivity and Blood Lipid Profiles

Indeed, the heart is a muscle and it can be trained much like skeletal muscle. Most females think that aerobic exercise is inherently the best way to train the heart and improve blood lipid profiles. While that is true, combining aerobic exercise with weight training actually has been shown to do those factors just as effectively, if not even more.

Meanwhile, weight training is one of the most active ways to increase insulin sensitivity. This essentially means that your body is more efficient at utilizing carbohydrates for energy and assisting the muscle-building process, as opposed to storing them and being converted to adipose tissue.

5. Shapes Your 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. If all you do is constantly endure long bouts of low/moderate intensity cardio then you are basically lowering your metabolic rate while concomitantly losing muscle mass. In the end, you will have lowered your bodyweight but increased your body-fat percentage (i.e. you will look “skinny-fat”). Don’t give in to the idea that you need to be a “cardio bunny” in order to be lean and toned.

6. Weight Training With Heavy Resistance, WILL NOT make females bulky; it will empower them!

One of the most annoying myths that pervades gyms everywhere is the idea that females who train with relatively heavy weights will suddenly transform into the female equivalent of The Incredible Hulk. Reality is that females should train with heavy weights just like their male counterparts often do and no it won’t make you “bulky” and deepen your voice.

7. Elevates mental health

Most women foray into the gym because they find themselves depressed with the way they look and end up doing tons of cardio to fix the problem. Instead, these women would be much better off grabbing a barbell and letting out some of their worries on the iron. Along with the points alluded to in Reason #4, chronic weight training has been shown to greatly reduce symptoms of depression and anxiety in series of studies. Most females will find along the continuum of their training that lifting really does improve your body image and self-esteem.

8. Improves Bone Health

Osteoporosis and osteopenia are becoming mostly common in females (both young and old), which can likely be pointed to physical inactivity and lack of load-bearing exercises. Weight-bearing exercise in particular 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. In fact, low bone mass is a major risk factor for fractures in females, and one of the most effective ways to reverse degeneration of bones is to consistently train with weights; studies suggest it is quite a bit more effective than aerobic exercise as well.[Read: 5 Amazing Things That Happen to Your Body When You Start Lifting Weights]

9. Better sleep quality

Females should aim for 6-8 hours of sleep per night, and they often fall short of this range due to things like stress and poor mood. Numerous studies have demonstrated that a sustained exercise regimen incorporating vigorous weight training can greatly improve sleep quality and the duration of sleep episodes. In fact, weight training provides an effective natural alternative to pharmaceutical interventions in patients with insomnia.

10. Improves libido

If you’re somewhat familiar with female endocrinology, you hopefully know that estrogen is the primary sex hormone they produce. However, women also produce small amounts of testosterone (the primary male sex hormone) and it appears that boosting testosterone levels in females improves their sex drive and well-being.

Weight training is one of the most effective ways to naturally elevate testosterone levels in both males and females. Hopefully females don’t take this to mean they will suddenly get all hairy and grow a beard just because they hit the iron a few times a week, because that is certainly far from what will happen. The slight elevation in testosterone levels that can be achieved via weight training will serve to enhance your sex life and keep you in a positive mood.

Summary

Well, there you have it. The top reasons women should stop fearing weights and give the cardio room a break. Of course it would be remiss not to mention that some cardio is worthwhile in almost any female’s exercise routine, but weight training should be the focus; don’t worry, you won’t magically get “bulky” overnight just because you start lifting more.

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