The Truth about Lifting Weights

  The American College of Sports Medicine (ACSM) recommends that adults dedicate at least 20 minutes, 2 or 3 days each week, to resistance training (weight lifting and resistance machines or exercises). Adults should train each major muscle group, using a variety of exercises and equipment.

Myth: I shouldn’t do any resistance training if I’m trying to lose weight.  

 

Fact: Resistance training will cause you to burn more fat!

 

   Penn State University published research on 3 groups of people trying to lose weight. All 3 groups committed to a specific diet. One group didn’t exercise, one group performed aerobic exercise, and the last group did weight training. The research showed that each group lost about the same amount of weight—twenty one pounds. What’s interesting is that the individuals who lifted weights lost 21 pounds of fat! Those who did not exercise, or did aerobic exercise, lost an average of fifteen pounds of fat. The other 6 pounds that they lost were from muscle and lean body mass. You don’t want to sacrifice muscle when losing weight! The purpose of exercise is to regenerate the body, not break it down. The weight that you lose in muscle may look good when you step on the scale, but it won’t look good when you look in the mirror, and it isn’t good as far as your health is concerned.

Myth: Only men and bodybuilders should lift weights.

 

Fact: Everyone should dedicate time to resistance training and weight lifting. 

 

  Research shows that between the ages of 30 and 50, you'll likely lose 10 percent of your body's total muscle. Weightlifting can slow that process.  As you age, your bone also mass decreases. This means that you are more susceptible to debilitating fractures. Because the resistance provided by weight lifting strengthens your bones, it is known to reduce the risk of bone fractures and even osteoporosis. Women can especially benefit from resistance training, as they are at an increased risk for osteoporosis.

Myth: Weightlifting will make women bulk up. 

 

Fact: The ACSM recommendations are designed to help you retain muscle mass. 

 

  Women, you will not look like Arnold Schwarzenegger by incorporating weight lifting into your exercise. Genetically, it just isn’t possible without supplements and steroids. Testosterone is the major hormone involved in building muscle and you have about as must testosterone as a 10 year old boy. Additionally, building a significant amount of muscle would require that you increase both the intensity and the frequency of your weight lifting far beyond the ACSM guidelines.

Sources:

http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise
http://beta.active.com/articles/12-reasons-you-should-lift-weights?page=1