The familiar hall of cardio machines. Off to the left by the restroom and not visible is the weight room! Have you visited?

Most female students pass by the weight room in the RSF without so much as a glance as they make a beeline to the nearest available elliptical machine. At most they might take an appreciative peek at all the burly guys picking up heavy weights and breaking sweat (may as well, the weight room is right next to the women’s bathroom and the water fountain). Few girls actually step inside the weight room to lift. This needs to change.

A common misconception is that weightlifting will make you bulky and heavy, which is why many girls opt for cardiovascular exercises and go light on strength training. I was one of those girls – I didn’t think weight training was necessary and I figured regular cardio exercise was enough to keep me healthy. On the contrary, strength training is just as important as cardio in terms of health and much more effective for weight loss and muscle toning.

Do it for Your Health

First off, weight lifting is important for increasing bone density, and in the long run this will help prevent osteoporosis, a particular concern for older post-menopausal women (80% of the more than 10 million Americans with osteoporosis are women). Weight lifting will also help you avoid a number of other ailments as you age, like diabetes and arthritis.

This may be a distant worry for college students, but strength training also prevents and reverses muscle loss, which begins around age 20. Strong muscles are also more oxygen efficient, require less of the heart, and thus lower blood pressure. Cardio isn’t the only way to a healthy heart, in fact, strength training increases blood flow better than aerobic exercise. Weightlifting also has immediate results, including the ever-desired mental boost, stress relief, and endorphin high of an energizing workout.

Do it to Lose Weight

This could be you!

Many girls exercise to lose weight. If they’re not athletes, they’re in the gym to keep fit and to stave off the Freshmen 15, a phenomenon not limited to freshmen. Strength training is actually a very efficient way to lose weight. Cardio burns more calories during the time you exercise, but building muscle burns more calories in total because your body needs more energy to maintain that muscle increase throughout the day. Weightlifting can increase your resting metabolism by 15% and for every pound of muscle you gain you will burn 35 to 50 additional calories each day. Combine this with dieting and you can keep muscle as you lose fat.

Not convinced? Check out this one girl’s testimonial, complete with before and after pictures.

Or to Gain Weight

Alternatively, if you’re looking to gain lean weight, weightlifting is also the way to go because muscles weigh more than fat. The main difference between losing weight and gaining weight through lifting is diet – you have to eat more calories than you expend if you want to gain weight. No worries there, weightlifting will awaken your appetite.

Check out another girl’s story of gaining muscle weight (and looking better for it).

Do it to Look Better

Probably the number one worry girls have about weightlifting is becoming an unattractively hulkish she-man. Do not fear, this doesn’t happen easily or naturally, that is, not without Herculean effort and steroidal aid. Even if you wanted to get bigger it would be more difficult for you than for a guy (who already has to bust his ass in the gym to fill out his tee). This is because of the hormonal difference between females and males. Males have ten to fifteen times more testosterone than females, and testosterone is a major growth hormone that contributes to muscular hypertrophy, the enlargement of muscle. A woman can definitely build muscles and strength, but her resulting figure will be leaner and more toned, not bigger and bulkier. No complaints there!

Do it to be Stronger

 Women’s empowerment can be this simple. You’re not a delicate little flower, and you can carry your own weight, thanks! Being strong means you don’t need a guy to open a jar, to carry your book bag, or to open that heavy door (though you may still want him to).

Standard assessments of strength and progress in weightlifting are not set in stone, but after six months or so of consistent weight training it’s estimated that a woman should be able to dead lift 1.5 times her weight, squat 1.25 times her weight, and bench press about half of her weight. That means if you weigh 120 pounds you could potentially pick up 180 pounds off the ground, carry 150 pounds on your shoulders, and lift 60 pounds off your chest. Not bad.

Strength also means you can participate in other physical activities with less risk of injury and better performance. You can tailor your weightlifting to suit your everyday life; for example, lunges and squats would greatly ease the chore of lugging textbooks up several flights of stairs.

Now that I’ve convinced you, how can you begin your weight training? The weight room can be daunting for newcomers with all its fancy equipment and machines. Plus it doesn’t help that everyone else in there seems to know what they’re doing. Don’t stress. Go at your own pace, ask for help if you need it, and keep track of your progress. The easiest way to learn is to find a friend who already goes to the gym to correct your form and suggest exercises. There are also plenty of YouTube tutorials and online instructions on proper form and technique.

This instructive illustration reflects the misconception that weightlifting and one-shouldered leotards are only for men – not so!

More Links:

If you’re still afraid, this better explains how lifting will not turn you into a she-beast: http://www.stumptuous.com/strength-without-size-how-to-get-stronger-without-getting-bulky

A fitness app to keep track of your routine and progress: http://www.fitnessfastapp.com/

And 4Chan’s legitimate guide to getting fit: http://liamrosen.com/fitness.html

Sources:

http://www.everydayhealth.com/fitness/amazing-reasons-women-should-lift-weights.aspx

http://sportsmedicine.about.com/cs/women/a/aa051601a.htm

http://www.livestrong.com/article/421082-weights-vs-cardio-your-guide-to-the-perfect-body/

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