Women and weight lifting: busting the biggest myth

Many women think strength training means bulking up. Or, they worry lifting weights means weighing more, because muscle weighs more than fat. But in reality, strength training doesn’t translate to extra pounds on the scale.

“Cardio will increase your metabolism. Strength training increases your muscle mass, which in turn increases your resting metabolic rate. So, after a strength-training session, your body will burn calories at a higher rate while you’re working at your desk or resting.”

“Strength training is the ultimate flab melter. For women, it means slimming down and toning up,” says Wonders.

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Stretch and Strengthen

Done in 15 minutes

Resistance bands are convenient, portable, and just as effective as traditional weights.

Cardio may be your go-to-workout, but if you’re not also strength training, you’re missing out on important heart benefits.

While cardio keeps arteries flexible, lifting weights trains blood vessels in your limbs to move more blood, taking stress off the heart. Recent studies have found that strength training lowers blood pressure after exercise more than cardio.

According to David Wonders, a personal trainer in the Well for Life Center at Wellmark Blue Cross and Blue Shield, exercise bands may be even more effective than traditional weights.

“With resistance bands, you’re working a full range of motion and targeting muscles you may miss otherwise. Also, you’re improving strength and balance,” says Wonders.

“They’re for everyone — men and women alike,” says Wonders. “Unlike a bulky gym set, they are affordable and don’t take up much room. In fact, you can get the same exact workout as a bench press without owning a bulky bench and a set of weights,” says Wonders.

Which bands?

The color of the band does make a difference, says Wonders. “You don’t need all the bands. I recommend you get two — one with a lighter resistance, one with a higher resistance. “Colors tend to vary by manufacturer,” says Wonders, “but women should typically use a yellow and red band tension, and men should go with blue and black.”

For a good total body workout

try these moves for just 15 minutes 2-3 times a week.

	1 Crunch with lat pull-down (upper and lower abs) Loop the band around a stable object, such as a door handle. Lie on your back. Grip the handles with arms extended, raise legs to 90 degree angle. Crunch your upper body forward while drawing arms toward knees. Roll back to starting position. Repeat 20 times.
	2 Hug-the-world plié (upper back, inner thigh, glutes) With legs wide, toes pointed out, wrap band around your upper back. Hold bands just shy of handles. Extend arms to sides, then bring fingers together and bend knees to squat position. Return to start position. Repeat 20 times.
	3 Squat & overhead press (shoulders, glutes, hamstrings, quads) Stand with feet shoulder-width apart on middle of the band. With handles at shoulder height, palms facing out, squat deeply while pressing arms over your head. Return to standing position, keeping weight on your heels as you resist the band. Repeat 20 times.
	4 Lunge with biceps curl (biceps, quads, glutes) With center of band under one foot, position other foot two feet behind you. With underhand grip on handles, perform a bicep curl while bending knees to lunge. Do 20 repetitions on each leg.
	5 Band push up (chest, triceps) In push up or plank position, wrap the band around your upper back and under shoulders, gripping each handle at the floor. Bend at elbows and lower chest to ground. Return to starting position and repeat 20 times.
	6 Monkey (obliques) Stand with feet wider than shoulder-width apart on middle of the band. Grip bands and keep knees soft. Bend your torso in one direction while drawing opposite elbow upward. Alternate sides. Repeat 20 times in each direction.