One of the biggest myths out there when it comes to losing weight is that it’s all about going on a “diet” and doing tons of cardio. The truth is, there’s a better, more effective way to lose, and keep off excess weight. From my experience working with thousands of women over the last 40 years, if you want to maintain a healthy weight you need to make strength training part of your weekly routine. Let me explain why.
For the first 25ish years of our life, we are growing stronger, larger muscles. After that, we begin to lose muscle mass, which is referred to as sarcopenia. If we are inactive, we can lose as much as 3% to 5% of our muscle mass each decade. This loss of muscle affects our weight because it slows down our metabolism (the rate at which we use energy/calories). Muscle burns through calories at a faster rate than fat so the less muscle we have the fewer calories we use each day. Many people notice that as they age they gain weight even though they aren’t eating more. The calories coming in haven’t changed, but the calories used have decreased because of the loss of muscle.
Don’t worry – I’ve got good news!
You can fight back against this muscle loss and weight gain by strength training (movement with resistance added). As you build more lean muscle your metabolism will increase and you will burn through calories faster even when resting!!
Now, I’m not saying that what you eat isn’t important, or that cardio exercise isn’t valuable, but if you want to get to a healthy weight, sleep better, have more energy, and decrease your risk of injury and osteoporosis it’s time to do more strength training!
If you consistently strength train you will see how much better and stronger you feel. My hope is that this 5-Day Strength Challenge and the information shared will inspire and motivate you to make strength training part of your weekly workout routine so you can achieve your weight loss goals and maintain a healthy weight for the long term!
Here’s 3 of the top reasons to add strength training to your routine.
1. Improve Your Metabolism
Strength training is the best way to improve your metabolism because muscle burns up calories faster than fat. When you increase your muscle mass, you boost your resting metabolism allowing your body to burn more calories and why every exercise program should include weight training.
2. Prevents Injury
Studies show tons of back and knee surgeries could be avoided with proper strength training because by improving the strength of the muscles, tendons, and even the ligaments and bones, they are less prone to injury. By building stronger muscles and tendons, we are helping them hold the body in proper alignment while protecting the bones and joints. If you want to continue to do things like pickleball, bike riding, hiking, traveling… it’s so important that you continue to strength train. Knee and back pain are often complaints from active people. If we properly strength train we can minimize our aches and pains. It’s important to note that spot reduction doesn’t work. We shouldn’t focus on just one area of our bodies because we want it to be skinnier. Strengthening our body as a whole is important.
3. Longevity
In a study of 400,000 women they discovered that women who strength training 2-3 times a week live longer!! Consistent strength training may:
Let’s Get Started! Our Strength 101 Program
Our Strength 101 Program includes 3 strength workout videos each week for 3 weeks. This is the perfect place to learn how to properly strength train and make it part of your weekly routine.
Michelle is the founder of Faithful Workouts. She began her fitness career in 1984 and still loves to help people break free from fitness frustration and move towards a life full of physical and spiritual health. Michelle is married to Jeff and they have three children PLUS two lovable dogs.
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