If you think that the key to a fit, lean, and feminine body that you long for is strict cardio, think again. More are removing themselves from the conventional aerobic classes and are heading to the weight room to pump some iron. Yoga and cardio exercises have their benefits, but the secret to looking toned and looking hot in a bikini is weight training.

Although many studies have shown the numerous benefits of lifting weights, many women are still hesitant to pick up a dumbbell for fear of bulking up. The possibility of getting bulky is minimal because most women do not possess the level of testosterone necessary to build up a bulky physique. The weight-training zone can also be an intimidating environment but more women are venturing into this territory. It is time to put that fear aside and experience the benefits of lifting weights.

  1. Burn More Fat

The main advantage to weight training is the body’s ability to burn fat during and after exercise. After a heavy session of strength training, our bodies continue to consume additional oxygen in the hours that follow (excess post-exercise oxygen consumption, or EPOC). Combine your strength training with fat burning. This means that even at rest you are still burning more calories compared to someone who does not include strength training into their workout routine.

  1. Increased Metabolism

As women age, the body naturally loses muscle mass causing our metabolism to slow down. Doing weight lifting exercises helps boost your metabolism and it keeps burning for many hours after your workout, resulting to more effective fat loss.

  1. Reduced Risk of Heart Disease and Diabetes

Pumping iron can lower your cholesterol level and blood pressure, leading to a healthier heart. Weight training has also been found to improve the way the body processes sugar that can help prevent diabetes.

  1. Stronger Bones

As we get older, we are at risk of losing both bone and muscle mass. Research shows that weight training can help increase bone mineral density, combat loss of bone mass, and decrease the risk of osteoporosis. Strengthening you muscles also improves balance, which reduces your chances of a fall-related fracture in later life.

  1. Increased Energy

Strength training causes an increase in energy expenditure hours after you train. It also gives you more endurance and power resulting to more usable energy.

  1. Handle Stress Better

In general, exercise is a good way to manage stress and battle depression. Studies show that people who regularly do strength training can handle stress better and stay cool under pressure. Studies also show that after a stressful condition, the blood pressure levels of people who have done strength training returned to normal faster compared to those who have not done any strength training.

  1. Improved Body Image and Confidence

As you train more, your body will start to become more toned and will take a nice hourglass shape. With the fat and muscle you lose in endurance training, you can also lose those lovely curves. Strength training not only helps sustain those curves but also helps to firm and shape your body. This leads to an improved body image and confidence.

  1. Become More Productive

Strength training greatly improves the quality of sleep and lengthens the time of sleep. Furthermore, research shows that employees are more productive on days they exercised and lifted weights compared to the days they didn’t. They are likely to accomplish more work in less time.

Ladies, if you want to feel strong and confident, it may be time to do some strength training and pump some iron. For a great workout and optimum result, combine strength training with these workouts for women as a cardiovascular component to your strength program. If you are new to exercising, seek help from a fitness trainer to make sure that you are doing your training correctly and avoid injuries that are common in sports and exercising.