The more muscle mass you have the more efficient you become at burning calories throughout the day and even while you sleep. The less muscle mass you have the slower your metabolism becomes and the more easily you store fat.

For years women have been running on treadmills, climbing on steppers, riding stationery bikes to get in shape. While aerobic exercise is critical, a woman’s body needs strength training. Unfortunately, the fear of “getting big” or “bulking up” that has resulted from stereotypes leaves women at a distinct disadvantage for optimal muscle and bone health. Research has shown that the problem for most women isn’t adding too much muscle but not enough. Studies conducted by William Kraemer at the University of Connecticut show that “using heavy weights at least once a week pays a dramatic dividend in gaining muscle tone, and since bone is also affected by the strain of training, women can improve bone health as well.”

When embarking on a weight training program there are some things to consider. Muscles adapt very quickly so they need to be “progressively overloaded” in a safe and methodical manner to make a difference. If you are already lifting weights and you’re not getting the results you want, your program may need some adjustment. If you haven’t started working out with weights yet it is important to seek out a professional to design an appropriate program for you and teach you correct form – what you lift is not nearly as important as how you lift. Injury, waste of your time and lack of results can occur when using improper lifting techniques.

Let’s get started ladies – don’t be afraid to pump some iron and flex those muscles! Remember, muscles keep you strong, muscles improve your bone health, muscles give you shape and help you lose inches – muscles are indeed your best friend!

Dianne Cumberland
2001 Washington State Masters Bodybuilding Champion