Today’s Ultimate Transformation Moment takes a look at the importance of incorporating weight training into a workout, particularly for women. Making weight training a major component of your fitness program can produce great results.
When I sit and talk to my female clients about lifting weights, the first thing they ask is, “Am I going to get big and look bulky?” My answer to that question is, “no, this is a common misconception.”
When weight training is used correctly, it will increase muscle tone and build muscle strength. The focus here is not “body building,” which is the common thought, when one thinks of lifting weights. It’s truly about bringing tone and strength to the muscle.
Typically, when men begin a weight program, they will initially gain some muscle size, and this is called hypertrophy. However, muscle tone and strength will be the most common result of the weight training.
Women, on the other hand, will not experience any increase in muscle size, only tone and strength.
Weight training creates stronger muscles. The many advantages to strengthening the muscles include improved posture and body balance that contributes to a better overall physical appearance.
Weight training is a used to prevent injuries associated with bone frailty. It will also assist with your continued fitness and athletic performance. For ladies, it will definitely tone, lift, firm and shape.
Strengthening the muscles will also increase your performance, if you’re participating in any athletic programs. When you’re trying to develop speed training and/or explosive power, weight lifting is a mandatory component of a work-out regimen.
Another misconception people have is that a lot of weight or heavy dumbbells must be used in order to achieve results. The reality is that the quality of the lift is the most important element. Movements should be slow, and the technique precise. Heavy weights and dumbbells should only be used when trying to increase muscle size.
For our elders in the community, weight training assists in the prevention of osteoporosis. It also prevents atrophy of muscles. Weight lifting will keep muscles alive, firm and healthy, which will prolong and improve the quality of life. It will also help to reshape and tone some problem areas, such as saggy arms, or a lower behind.
Finally, weight training can increase lean body mass, which will speed up your metabolism. Adding weight lifting to your exercise and fitness program will actually help you lose weight sooner and quicker than a fitness program that lacks this element.
Therefore, to incorporate variety into your fitness program, begin with incorporating some weight lifting. Here, I refer to weight lifting as the use of dumbbell/barbell work or the use of machines at a gym. Make sure you have someone to spot you, if you’re a novice, and make a specific point to ensure that your technique is perfect.
Remember, the weights don’t have to be heavy. Get a program started, and you will see the results.
That’s our Ultimate Transformation Moment. Peace and be more.
Erich Nall is the owner and founder of Ultimate Transformations Training ( in Los Angeles, California. The certified trainer, nutritionist, motivational speaker, and dedicated life coach is a regular guest and commentator on KJLH 102.3 FM’s the “Front Page with Dominique DiPrima.”