Power to the Ladies: Benefits of Strength Training for Women 43

Power to the Ladies: Benefits of Strength Training for Women

The following article is a guest post.

There is nothing quite like feeling your muscles and tendons work together to lift a heavy.

There is power and independence in strength. As women, we possess more power than we think.

Strength training does so much more than simply build muscle. It instills confidence.

Don’t be intimidated by the free weights section of the gym. If you can have babies, run a household or business and do all the other amazing things you accomplish every day, then you can handle weight training.

There are a lot of myths behind weight lifting that scare us ladies away.

Lifting weights will make you bulky. It’s bad for your joints. The muscle you build will turn to fat if you ever stop lifting.

These myths feed into stereotypes that just aren’t true. Weight lifting helps to strengthen your body and leads to a healthier you.

It is time to start incorporating strength training into your fitness regime.

The Benefits of Strength Training for Women

There are many benefits of strength training that are regularly overlooked.

By adding two 15-to-20 minute weight training sessions a week to your schedule, you can positively affect resting heart rate, insulin resistance, blood pressure and body fat.

Here are some other benefits of weight training for women.

1. Fat loss.

Weight training is a more effective way to burn fat than cardiovascular exercise.

Strength training helps burn calories during and after training. After a heavy session of lifting, your body continues consuming more oxygen for hours and even days. This increases metabolism and burns calories.

2. Efficiency.

As you gain strength and lean muscle, your body becomes more efficient at using calories. More muscle contractions lead to more calories burned. More lean muscle means more muscle contractions.

3. Curves.

By building muscles, your body takes on its natural shape. That means your beautiful curves become accentuated.

Endurance exercises can cause you to lose both fat and muscles which reduce curves. Strength training brings your figure back. It also does a lot for your posture.

4. Energy.

Lifting weights increases energy.

A quick lifting session can help give you the energy to finish out your day without that afternoon caffeine pick-me- up.

5. Sleep.

After a day of strength training, your quality of sleep goes up. Studies suggest that resistance training can lead to a deeper and more restful sleep.

Taking it to the Next Level

6 Ways Exercise Helps You Improve The Quality of Your Life

Once you awaken to all the wonderful benefits to lifting weights, you just might get addicted. After a while, you will want to step up your game and take your training to the next level.

1. Fuel.

Make sure you are fueling your body. If you are having trouble get the calories and healthy nutrients you need, consider adding supplements to your diet.

2. Variance.

Don’t hit the gym with the same routine every day and every week. Mix things up.

Try new exercises. Try new combinations. This has the added benefit of making your lift days more fun.

3. Negative movement.

Don’t just focus on the concentric phase or positive part of the movement. Studies show that the eccentric or negative phase of movement is just as important.

4. Breaks.

Your body needs to rest. If you are hitting the gym hard and frustrated that you are not seeing results, you might need to take a break.

You might be surprised what a few days off can do.

5. Tools.

Apps and tools like a 1 rep max calculator can help you keep track of your progress and goals. Technology helps you know what areas need to have added focus and what areas could use a break.


When dealing with heavy weights it is important to stay safe.

Staying safe means you can continue to have effective workouts in the future. Always warm up and cool down for five to ten minutes before and after a workout.

Form should take precedence over weight. If your form is incorrect with light weight, you could really hurt yourself as you start added pounds or upping your resistance.

Make sure to breathe through your lifts.

Choose a weight that is right for you. You want to continually challenge yourself but still be able to practice good form.

Just because you are a woman doesn’t mean you are condemned to the cardio and yoga sections of the gym. Strength training increases health and makes you stronger and better able to perform everyday tasks.

You can successfully get all the groceries in the house in one trip with a little weight lifting on the side. Take your training to the next level, but stay safe while doing it.

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Becoming Your Own Boss: Tips on Getting a Business Off The Ground 7

How Writing a Blog Can Help You Live the Life You Dream About

Becoming your own boss is a complicated process, and not everyone does it the same way.

I got lucky. I was still working when I got my business off the ground, so I had a source of income while I was working the kinks out of my business. I did most of my work for the new business when I got home or on the weekends. I asked for a change in job responsibilities at the office so that I didn’t have as much on my plate.

This all gave me a chance to start earning money without going into debt. When it was feasible, I stopped working my regular job and transitioned into working for myself full time. It took about a year and a half.

Establish clear boundaries.


Sometimes people don’t take you seriously when you tell them that you work for yourself. They think you are always available to chat or have lunch.

I had a number of friends that would call me at all hours, assuming I was available because they wanted to talk. Granted, it was nice to have that freedom at first. But, I soon realized that if I was going to be successful, I couldn’t let those kinds of distractions interrupt my workday.

Save before you start working for yourself full time.

I was in pretty good shape when I made the transition, but looking back, a few more months with a paycheck would have been wonderful.

When you start your own business, money can be very tight. You never know what you are going to make month to month.

I had one customer that initially made up most of my revenue. That customer only paid on a quarterly basis, which meant that times were tough in between payments.

I had to spend money to build the business, which meant there wasn’t a lot left over. If I didn’t get a payment right on time, it was very difficult to deal with.

There were times when I had to ask for a loan from family members simply to pay my bills.

Reach out and build a support network.

4 Tips to Track Your Remote Employees' Progress Without Demoralizing Them

It can be really difficult to adjust at first. You have great days and you have terrible days. You meet goals some months, while other months you are left wondering where you went wrong.

If you make a mistake, you alone are responsible for it and your business and reputation can suffer. It is easy to feel depressed at times. You may even start to feel like you can’t handle running a business and that you made a big mistake when you left your office job.

Remember that you are not alone. All entrepreneurs have these moments, which is why it is so important to connect with others in the field.

Take time for yourself.

I had a honeymoon period of about half a year. It was really exciting to see the business get bigger. Each milestone that I met was a reason to celebrate.

However, heading into the second year, it was more difficult. I was tired. Things weren’t as exciting because they weren’t new anymore. And then, year three came along. I was done with working such long hours.

I was done with having no time off. Burnout is certainly an issue in this business, so you have to figure out how to balance your personal and your professional needs.

It took me a long time to get where I am today. I had to do a lot of research. I had to educate myself on business. I had to find an SEO expert. I had to figure out who my main competitors were and keep an eye on them. I also had to stay current with what was happening in the field so that I didn’t fall behind.

No matter how hard I worked, it seemed like I could never get caught up. Running a business is a big responsibility.

If you are interested in starting your own business, you want to set yourself up for success. Try to cut back on your living expenses. Make sure you have substantial savings. Set up an area in your home where you can work, free from distractions.

If you are married, get your spouse on board. He or she can help pay bills while you are getting your business off the ground.

Your business is only as good as you are.

Make sure you have a support system of other business professionals. These people can help you acknowledge your weaknesses, encourage you to keep moving forward and advise you on common mistakes.

You can try and go it alone, but it will be very difficult for you. As with anything else in life, your support network has a lot to do with your success. You are probably strongly invested in your business; after all, it is something that you created. Make sure you have people that you trust to help you along the way.


Grace Lee has been practicing in the field of digital marketing for several years now. She has already brought numerous sites in search engines’ first pages in search results. In her spare time, she loves listening to podcasts about Google algorithm updates and other matters related to SEO.