Uplifting Experience Women Discovering The Many Benefits Of Weightlifting

Weight training. Lifting. Resistance workout.

Whatever it’s called, experts say, it should be part of everyone’s fitness routine. And yes, ladies, that means you.

“Women are finding out that it takes more than aerobic exercise to be fit,” says Debra Waters, longtime weight lifter, who has a Ph.D. in exercise physiology.

Women can benefit from weight lifting in many ways. More muscle requires more fuel, thereby burning more calories. A greater percentage of lean body mass is easier on the cardiovascular system. It can also strengthen bones, improve mobility, balance and the ability to lift things from groceries to kids.

“It also makes you look and feel better,” she says.

Women, it seems, are getting the message.

“Health professionals are pushing it (weight training), and we’re seeing more (strong) females in the limelight.”

Working out with free weights was the single most popular fitness activity in the U.S. last year, according to the Fitness Products Council, a national association of fitness equipment manufacturers.

Fifteen million women worked out at least once with free weights in 1995, double the number from 1987.

Mari Draper, 47, who has been lifting nearly 15 years, started to balance the lower-body strength she got from running.

“My lower back and hamstrings were always tight,” says Draper, who has done marathons, triathlons and ski racing.

“What I noticed first was an overall feeling of being stronger.”

While she no longer competes, Draper uses weight lifting to stay in shape for her active lifestyle.

“I want to be ready to do that 4-hour run on the weekends … or an extended hike … gardening … whatever.”

Draper believes weight training is helping her maintain her fitness even as she ages.

Debra Levy, 39, began her lifting program nine years ago as a method of weight control. She now goes to the gym daily and uses weight training as part of an overall fitness program that includes step aerobics, high-impact aerobics and stretching.

“I’ve found it to be a great stress reliever,” she says. “Some people say weight lifting is stressful, but I’ve found just the opposite.”

Despite positive testimonials, many women are intimidated by the thought of pushing and pulling heavy things in a room full of men who have bulging biceps.

“Intimidation is the biggest factor, I think, in keeping women away,” Waters says.

Draper advises women to “get started in a place that is women-friendly.” Look into a women-only gym or make sure there are lots of women working out in the gym you choose.

Some women fear they will become bulky like those competitive body builders you see posing on ESPN. To those women, Kim White says, “good luck.”

“It takes years spending many hours a day in the gym to look like that,” says White, a certified personal trainer and former New Mexico state body building champ.

White says while weight training can sculpt and change the body, it’s a misconception the majority of women will get big and bulky.

Women’s natural levels of estrogen and the accompanying subcutaneous fat see to that. “Most women just aren’t going to bulk up,” Waters says.

Nor does the muscle turn to fat if you stop.

“You will lose muscle mass,” Waters says, “but it will not turn to fat. Fat and muscle are two different tissues.”

OK, now that all the popular myths have been dispelled, how does one start a weight-training program?

“Slowly,” says Waters.

“It may sound wimpy, but I start people with one set of one exercise per muscle group,” she says, then increase the weight.

It gets the muscle used to doing the work while keeping the dreaded delayed-onset muscle soreness at bay.

Waters says it is necessary to work the muscle groups three times a week to an overloaded state, meaning your last few repetitions have to be hard to complete.

“That’s how the muscle develops.”

MEMO: This sidebar appeared with the story: Weightlifting tips Tips on how women can get started with a weight-training program: Seek guidance, at least at first. Find a gym that includes setting up a weight program as part of its service. If you decide to hire a personal trainer, make sure the trainer is certified by the American College of Sports Medicine or the National Strength Conditioning Association. Start slowly. Try one set of 10 to 12 repetitions with a relatively light weight per muscle group. Make a commitment to spend 35 to 45 minutes three times a week on your workout. Rest 1-1/2 minutes between sets. Rest muscle group 24-48 hours between workouts.