5 Reasons to Lift Heavy

The first time I stepped into a weight room I was thirteen years old.

I was fortunate to have a high school volleyball program that understood the important of lifting weights (for overall health and performance).

From that first moment that I learned how to bench press and squat I knew it was a special place and soon it felt like a second home.

But quickly I noticed that outside of those team lifts (that weren’t “required” but at the same time were if you know what I mean), I rarely saw another female in the weight room.

The truth is weight lifting just wasn’t something that we learned about or were encouraged to take part in.

Which is a very, very sad thing for me to think about as a female and a fitness professional. Today, almost 15 years since the first time I stepped foot into a weight room, I continue to meet women who have never heard about the numerous benefits weight lifting has to offer them.

The ideas that heavy lifting is “too much” for women or that women need special lifts that “fit” them/their bodies better unfortunately still floats around on different corners of the internet (and couldn’t be further from the truth).

So today, I’m here to share 5 very good reasons for you to spend time lifting weights a few times/week - especially if you’re a female.

Increase your bone mineral density

This is one of the first things I tell women when we discuss the pros of lifting heavy - to increase that bone density. Out of the 10.2 million adults that are estimated to have osteoporosis in the United States, over 80% of them are women.

It’s commonly said that running or general weight-bearing exercises can increase bone mineral density, which is true. However, nothing compares to the positive effect lifting weights has on combating the loss of bone density as you age.

Improve your joint health

If you’re looking to improve your joint health or mobility, look no further than weight lifting. (Well, I mean you can look further but you might not have to). Loading the body at end ranges of motion is a great way to improve mobility and overall joint health (aka lifting weights).

Lifting weights through our full range of motion improves overall joint health as well as improves mobility and control at the joint.

Decrease resting blood pressure

While lifting weights temporarily increases blood pressure, the adaptations that occur through exercise ultimately can result in lower blood pressure levels.

For those individuals who have been diagnosed with high blood pressure, as always, you should contact your primary care doctor before participating in any heavy lifting to be sure you’re taking the proper precautions.

Reduce risk of chronic illness

This is a big one. Recent research shows a 10-17% decrease in risk of pre-mature death from all causes, including heart disease, diabetes, and cancer, in individuals who regularly take part in resistance training.

Improve self-esteem

One of the most “abstract” benefits of lifting weights come through with improved self-esteem and confidence levels. This has been noted in numerous studies and just about every single one of my clients has made similar claims after developing and executing a consistent resistance training program.

The lack of information shared with women and how beneficial lifting weights can be for us is one of the reasons why I’m so passionate about sharing educational resources and aim to be one myself.

The five reasons above are just scratching the surface for all the benefits you can attain when you spend some time each week picking up and putting down heavy things.

So, what are you waiting for? Get out there and get lifting!

And as always, drop questions in the comments below or reach out to me here.

Chat soon-

Kirsi