Like many who desire to lose weight, I started my journey obsessed with cardio. Running, or rather, a combination of run/walk intervals was my chosen method for embracing the 3-mile loop that starts and ends at my own front porch.
Though I wasn’t fast, I pounded the streets of Beaver in an attempt to drop those dreaded “last 10 pounds.”
While training for a specific half-marathon — my longest distance — I began strength training three days a week. I fell head-over-heels in love with how powerful it made me feel and how it began to shape my body.
I had been strength training for 6 months when the race date arrived.
Imagine my astonishment when I crossed the finished line having knocked 7 minutes off my usual half-marathon time. I was beaming.
“Wow! You seem really happy!” a race volunteered offered.
“I am. I never have to run again!”
Though I desperately wanted and tried to love running, I never did. I actually envy those who do.
Runners, walkers, skippers, by all means, keep at it, but allow me to encourage the addition of strength training. For I have no doubt that lifting weights helped my last 13.1 miles become a full on "Rocky" experience.
Here are a few perks from strength training:
I’m every woman
The day I was able to complete a few push-ups on my toes, I felt invincible. Following a structured strength-training program gave me the ability to track and recognize my improvements – from increasing the amount of weight lifted for each exercise, to the number of repetitions completed, to celebrating the day push-ups were performed on the toes, rather than the knees.
Burning down the house
Strength training turns the body into a fat-burning furnace, for lean muscle burns fat. Plus, even after a strength-workout is complete, the fat-burning effects continue for several hours, as one’s metabolism continues to fire.
I want muscle
The truth for us 40-somethings and above is that dieting without resistance training risks one’s weight loss being from muscle rather than fat. We need that muscle! The more muscle, the faster the metabolism. The more muscle, the more defined shape.
Dem bones, dem bones
To maintain bone mass as we age, we need to bear weight. Stronger bones means better muscle mass and that translates into increased flexibility and stability. Along with improved bone density, our joints, ligaments and tendons will be strengthened. As we age, these improvements contribute to less injury and can increase range of motion for those with arthritis.
Free your mind
My family knows that until Mom has had her coffee and her workout, her ability to make sane decisions is doubtful. I am walking proof that endorphins from exercise are real, effective and contribute to mental clarity and emotional maturity.
If I only had a heart
Cardiovascular disease is the No. 1 killer of women over the age of 25. Lifting weights increases our good cholesterol (HDL) and decreases the bad (LDL). It’s that simple.
The sweet escape
The Centers for Disease Control and Prevention found that strength training over 16 weeks improved glucose metabolism in a way similar to that of medication. Makes sense, for the more lean mass, the more efficient the body is at removing glucose from the blood.
I will survive
Recently, a new study published in JAMA Oncology found that women with breast cancer that have more muscle mass have a better chance of survival.
The evidence is clear.
Whether heavy weights, light or even body weight resistance, muscle is our friend.
Find your strength.
Joline Pinto Atkins is a certified fitness professional (ACE, NAFC) wellness coach, lifestyle weight management specialist (NESTA) and also represents Team Beachbody, the makers of proven in-home fitness programs like P90X, 21 Day Fix and Beachbody on Demand – our all access fitness streaming package. She teaches P90X and PiYo locally at B-Well Nation Fitness Center and offers complimentary consultations for developing a personal fitness/nutrition strategy. Along with coaching and teaching, she writes on a variety of topics on her personal blog, www.thecuppajo.com. Questions may be emailed to shapeupwithjo@gmail.com or at thecuppajo.com/contact.