You’ll Lose Body Fat 01

Studies have found that the average woman who strength-trains two or three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat.

As lean muscle increases, so does your resting metab-olism.All day long you burn more calories. For each pound of muscle you gain, you’re likely to burn daily 35 to 50 more calories.And the losses can really add up.

You’ll Gain Strength without Bulk 02

Compared to men, women have 10 to 30 times fewer hormones that cause muscle hypertrophy.

This means you won’t get bigger from strength training. But do it right and you WILL develop beautifully healthy muscle tone and definition. In our book, that’s a bonus.

You’ll Decrease Risk of Osteoporosis

Weight training can increase spinal bone mineral den-sity by 13% in six months. In tandem with plenty of calcium in your diet – dairy, greens, tofu, broccoli, beans, etc – weights can be your best defence against osteoporosis.

04

You’ll Reduce your Risk of Heart Disease

Weight training can improve your cardiovascular health in several ways, lowering ‘bad’ cholesterol and blood pressure while increasing ‘good’ cholesterol. Add cardiovascular exercise into the mix, and these benefits are maximised.

You’ll Reduce your Risk of Diabetes 05

Weight training can improve how the body processes sugar, which may reduce diabetic risks.With diabetes a growing prob-lem for women and men, research shows that weight training can increase the body’s glucose utilisation 23% in just four months.

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Weight Training Could Increase your Strength by 30-50%

You could improve your strength no matter your age. Even women in their 70s and 80s have built strength through weight training.

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You’ll Fight Depression & Improve How You Feel About Yourself

10 weeks of strength training have provenly reduced clinical depression symptoms more successfully than psychological ther-apy.Women who strength-train often say their programme makes them feel more confident and capable – critical factors in fighting depression.