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Lift to Lose: The Importance of Strength Training for Women

By Liz Modrell

Why do women still refuse to do strength training in their quest for weight loss? I hear it everyday, several times per day??I have been exercising for three months and I still haven't lost any weight!?

The first questions I ask are "Exactly what type of exercise are you doing and how often are you working out"? I usually hear, "I have been walking on the treadmill, elliptical, stepper, bike, etc. for thirty to sixty minutes three to five times per week."

My second question is, "Are you including strength training in your program"? The answer is usually the same, "Heavens no, I don't want to look like a man with big muscles, but I do occasionally use some three pound dumbbells to work the flab on the back of my arms." As if three pound dumbbells are going to do any good!

My next question is, "What would you think if I told you I could set up an exercise program for you including strength training and you would start losing weight (body fat) and you wouldn't get 'big' muscles"? The answer to this question usually goes something like this. "Are you serious? Can you really do that?"

Yes, I can really do that and women will gain many more benefits from strength training than weight loss including:

The best part though, strength training will work no matter how old you are.

How does that sound? Are you ready to get started?

Healthy muscle tissue is very active and uses up to 45 calories per pound per day just to maintain. This means you are burning body fat even while you are sleeping. If you are not maintaining or increasing muscle tissue through strength training, you are losing muscle tissue as you age which results in a slower and slower metabolism. As your metabolism slows down more of the food you eat is stored as body fat. This only adds to your weight loss efforts.

Strength training is one of the most important steps in a permanent weight loss program for women. It is important to get some guidance. Just because someone looks like they are in shape doesn't mean they are performing the exercises correctly. Enlist the help of a qualified personal trainer to customize a fitness program for your specific needs and goals. You should also check with your doctor before beginning an exercise program especially if you have any medical conditions or concerns.

About the Author:

Liz Modrell is a certified personal trainer with over 20 years experience working with those new to exercise, starting over, overweight and sedentary individuals in Burlington, IA and surrounding communities. Her website is http://www.uniquely-yours-personal-training.com