Every time I read an article or a book on the benefits of weight training, I am amazed at the multitud of fantastic benefits. I then wonder why every woman is not lifting weights. My intuition immediately kicks in and shows me a picture of myself prior to age 46, when I started weight training. I smile. O.K., I get it. Sometimes we are just not ready.
If you haven't learned the benefits of weight training, or are still debating whether you need it, this information is for you.
Miriam E. Nelson, Ph.D., a scientist at Tufts University, conducted a study on the benefits of weight training which involved forty postmenopausal women. The control group - half of the volunteers - simply maintained their lifestyle for a year. The others lifted weights twice per week.
At the end of the year, the sedentary women's bones and muscles had aged. They had lost bone density and strength. And they were even less active than before.
Contrary to that dismal scenario, the bodies of the women who lifted weights were fifteen to twenty years more youthful. They gained bone density and their strength level soared to levels typical of women in their late thirties or early forties. They traded fat for muscle, therefore, looked trimmer and dropped dress sizes.
The weight lifters got smaller, not larger, once again debunking the myth some women still believe about weight training making bulk. These women gained nine percent muscle, and lost a corresponding amount of fat. Since muscle is denser than fat, they got trimmer. No one complained about looking unfeminine.
Aside from the physical changes, the weight lifters felt happier, more energetic and had greater self-confidence. These women also became more active as they got stronger. They not only felt younger, they were leading younger lives. Physical changes caused emotional changes, which impacted their lives. They regained enjoyment of life they thought they had lost forever. All of that for two workouts per week!
The main reason most people slow down when they get older, explains Dr. Nelson, is that they lose about a third of their muscle mass. Loss of muscle mass begins around age thirty-five, inactivity being the major factor. This loss of muscle mass is responsible for the frailty and reduced vitality we associate with aging. So, the loss of muscle comes first, frailty and aging come next. It's not the other way around.
It is important to understand that dieting without exercise causes the body to lose muscle, which slows the metabolism. Only the combination of weight training and low-fat nutrition makes it possible to lose fat. Dr. Nelson emphasizes that with just two forty minute sessions per week, you can see results in four weeks.
It's been my experience that in some people results appear sooner. Just holding the weights and deep breathing can be mentally empowering.
Just in case you need more convincing, pick up a copy of Dr. Nelson's book, "Strong Women Stay Young", for more in depth information on her weight training research.