Home » Featured Article » 18 Reasons Why You NEED To Lift Weights, Especially If You’re a Woman

18 Reasons Why You NEED To Lift Weights, Especially If You’re a Woman

Posted by Bryan DiSanto on Jun 27, 2012 in Featured Article, Fitness Lists, Muscle It UP | 7 comments

5. EPOC.

EPOC stands for excess post-exercise oxygen consumption — the increased rate of oxygen consumption following intense exercise.

Translated — your body burns more calories naturally after you lift weights.

Basically, EPOC causes the body to increase its consumption of fuel, in this case the body’s fuel is fat. In response to exercise, fat stores break down, free fatty acids (FFA) release into the bloodstream, and then are burned off. That’s a very, very good thing.

6. Prevents the metabolic decline that comes with age.

Weight lifting can reverse the natural decline in your metabolism, which begins around age 30. Keeping your metabolism elevated for as long as possible will help keep you in top shape and let you eat like a teenager.

7. Bone strength.

Weight training does more than strengthen your muscles, it also strengthens your bones. Regular weight lifting increases bone density, which reduces the risk of fracture and osteoporosis.

Studies show that adults over the age 80 who do weight-bearing programs can significantly increase bone density. Exercise truly is a lifelong activity.

KEY FOR WOMEN: Osteoporosis is MUCH MORE common in women than in men, primarily due to the hormonal cycle (and probably because women don’t weight train like they should!). In fact, women are four times more likely than men to develop and suffer from osteoporosis, and can lose up to 20% of their bone mass during the first five-seven years following menopause.

8. Improves posture.

A stronger back, shoulders, neck, and core can help you stand up straight and look confident. Plus you’ll look taller. Better posture also preserves the spine and reduces lower back pain.

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP

Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

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Al

I like the information you provide, but the fact that you have to open 9 different pages just to read a single article is kind of annoying and incredibly cumbersome. You should find a more seamless format for your readers ease (…like put all the information on one page). I’d probably read your articles religiously if the reading format wasn’t such a nuisance, but I pretty much never get past page 2 before I give up entirely.
- https://www.leanit-up.com/ Bryan DiSanto
  
  Point taken, and noted.
  
  Thanks for your feedback — we broke up a lot of the older content (I’ll admit 9 is a little bit absurd, it was more a format test to see if it’d take), but most people had the same concerns as you, so in the past few months I’ve only split really long articles/when separate topics merit their own page.
  
  Thanks again Al!
  - Olly Stabler
    
    You can’t lose fat and build muscle at the same time with a non cardio exercise. Get your facts right!!!!
    - https://www.leanit-up.com/ Bryan DiSanto
      
      Says who? Undoubtedly it’s a slower process (vs. a pure bulk up or weight loss cycle), but if your training is on point (and your diet supports it) you can absolutely see visible gains in muscle mass paired with fat loss.
      
      Beginner’s, especially, typically see muscle gain and fat loss occur in concert.
      - Olly Stabler
        
        Says science? Go read some books.
        
        https://www.leanit-up.com/ Bryan DiSanto
        
        Just because something’s challenging and calculated, doesn’t mean it’s impossible.
        
        Yes it’s hard, but when you optimize res. training with diet, cardio, and supplements, it starts to come together — I’ve done it with myself and plenty of clients.
        
        Body composition goes WAY beyond calories in vs. calories out.
- https://www.leanit-up.com/ Bryan DiSanto
  
  Halved everything for you, too.
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18 Reasons Why You NEED To Lift Weights, Especially If You’re a Woman

5. EPOC.

6. Prevents the metabolic decline that comes with age.

7. Bone strength.

8. Improves posture.

Page: 1 | 2 | 3 | 4

Bryan DiSanto

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18 Reasons Why You NEED To Lift Weights, Especially If You’re a Woman

5. EPOC.

6. Prevents the metabolic decline that comes with age.

7. Bone strength.

8. Improves posture.

Page: 1 | 2 | 3 | 4

Bryan DiSanto

Latest posts by Bryan DiSanto (see all)

Social Hub

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About Lean It UP