Ladies, Put Some Muscle Into Your Workouts For Better Results

In all the years I owned health clubs, I would beg women to get off the cardio. machines and go to the weight rack.  I could see their bodies remain the same year after year as they huffed and puffed and sweated off as many calories as they could.  

Meanwhile, the women lifting weights and using the weight machines proudly displayed athletic, strong, slender bodies.  “Oh no, I don’t want to get all big and bulky,” they would tell me.  I'd ask them to point out a big bulky woman lifting weights, but they couldn’t do it.  

Still, they insisted that they would get “big” muscles.  “See all the men in here trying to get “big” muscles, and lifting horrendous weight to that end"? I asked them.  “Even their testosterone head start is not enough for them to get bulky without a tremendous effort.  Do you really think it is going to happen to you by accident with your considerably lower levels of testosterone, and not pushing yourself to exhaustion?"

What does happens to your body when you lift challenging amounts of weight, (If you can do 10-12 repetitions, go up in weight), is that your muscles become strong and shapely, your tendons and ligaments strengthen to keep up with the work load and your bone mass density increases. Moreover, as your muscles become denser and firmer, you will burn more calories in your sleep.

Weight resistance strengthens your body and slows the aging process, and, as your heart gets pumpin’ pretty good during the process, you also benefit from cardiovascular conditioning.

Consistent intense aerobic exercise, like spin classes, breaks your body down and accelerates the aging process.  I know, bummer.  

This is particularly so after the age of 35, when your levels of growth hormone decline as does your ability to recover from intense exercise.

Moderate cardiovascular exercise paired with weight resistance will also increase the number of mitochondria in your cells.  These are the organelles in cells that convert food into energy to power your exercise as well as daily activities.  The more mitochondria, the more energy and the more fat burning.  A win-win.

For best results, and to avoid over-exercising and further breaking down, exercise at an intensity appropriate for your level of stress, (highly stressed-push less).   

For a personalized exercise program, and guidance and support in your fitness goals, contact me for a free 15 minute consultation at, or call me at 301-332-5732.