Five Reasons Why Ladies Need to Show Their Upper Bodies Some Lovin'

Gorgeous grams and a bodacious booty aren't the only prizes you can win with a great workout program. While a sculpted core and solid legs are certainly something to aspire to, they're only part of a good fitness equation. To build a better-looking, stronger, healthier body, you need to work ALL the muscle groups. This includes upper-body workouts, whether you're a man or woman. A strong upper body is good for more than just opening a stubborn pickle jar.

Lift weight make you bulky?

"Don't lift or you'll get bulky" is probably the most annoying and inaccurate comment made to females in the gym. Don't fall for it! Women's hormones and physiology are what ultimately determine our strength and muscular development, and we don't possess the same size muscle fibers or amount of lean tissue as males.

In fact, women only have on average roughly 1/10 the testosterone that men do. Women with higher testosterone levels relative to other women may tend to develop more muscle at a faster rate, but all women can train their upper body without turning into Hulkettes. Plus, you're not a professional bodybuilder. You don't have to worry about looking like one.

Five Reasons Why Ladies Need to Show Their Upper Bodies Some Lovin'

1. Using weights is good for your heart and bone modeling

According to the American Heart Association, strength training exercises like lifting weights can boost your heart health. And you don't need to be a bodybuilder to reap the benefits: just a little resistance will do the trick.

Bone modeling and remodeling is the process by which bone adapts to load by changing size and shape and removing weak or damaged bone tissue. When muscles contract against bone, it creates stress that causes bones to strengthen against the contractions.

The stronger your muscles get, the stronger your bones must become to handle muscle contractions. Bone modeling helps prevent fractures and reduces your chances of getting osteoporosis.

2. It improves your posture and confidence.

All things considered, having a strong, shapely upper body improves self-esteem and puts you in the ultimate badass category.

In a study published in the American Journal of Health Promotion, researchers found that women who participated in resistance training 3 days per week improved their body image more than women who walked 3 days per week. Don't get me wrong, walking is great, too. But being strong uniquely empowers both your mind and your body.

 A strong back is essential to good posture. Weight training those muscles could help prevent you from slouching -- which could lead to a host of other benefits. Hello, more confidence!

 2.   It reduces the risk of injury

Ligaments, tendons, and cartilage hold your bones together. These joints are at risk of injury when they become unstable.[2] Upper-body resistance training strengthens connective tissue in the elbows, shoulders, neck, spine, wrists, and hands. This improves joint integrity, stability, and helps prevent injury.

 Think of your arm, shoulder, chest and back muscles as your upper body's suit of armor against pain. Research shows resistance training can help lower the risk of musculoskeletal injuries or reduce their severity. Just make sure you're using proper form.

 

3. Improve Your Workout, Muscle Growth And Fat Loss

Once you start concentrating on your upper body, you'll be amazed at the ease of your other exercises. Strength training has a way of boosting most workouts. Take swimming, for example. Stronger shoulders and arms can help propel you through the water and enhance your pool performance.

Strength exercises increase lean body mass while decreasing fat stores.

The greater your proportion of lean mass to fat mass, the more metabolically active your body becomes. A metabolically active body will have increased metabolic rate, fat oxidation, and energy consumption in the form of calories.[3] That means you burn more calories and fat simply by carrying more muscle!

6. It feels good.

There's nothing quite like reaching a new fitness goal, whether it be upping the amount of push ups you can accomplish or graduating to a heavier set of weights. Getting strong feels good in the body and the mind. Not to mention the fact that options of getting there are endless, from rock climbing to weightlifting to even playing tug of war.

Though we like to associate strength with lifting in the gym, a powerful upper body makes everyday tasks that much simpler. You can rearrange your living room furniture without help, carry all your grocery bags in one trip, move boxes without getting a backache, and so much more! Being strong not only feels great, it grants you independence so you can take on bigger daily challenges with ease.

Email for more information and if you need help on how to train your upper body.

References

1.    Seeman, E. (2009). Bone Modeling and RemodelingCritical Reviews in Eukaryotic Gene Expression, 19(3), 219-233.

2.    Stone, M. (1988). Implications for connective tissue and bone alterations resulting from resistance exercise trainingMedicine & Science in Sports & Exercise, 20(5 Suppl), S162-S168.

3.    Heijden, G., Wang, Z., Chu, Z., Toffolo, G., Manesso, E., Sauer, P., & Sunehag, A. (2010). Strength Exercise Improves Muscle Mass and Hepatic Insulin Sensitivity in Obese YouthMedicine & Science in Sports & Exercise, 42(11), 1973-1980.

4.    Tucker, L., & Mortell, R. (1993). Comparison of the Effects of Walking and Weight Training Programs on Body Image in Middle-Aged Women: An Experimental StudyAmerican Journal of Health Promotion, 8(1), 34-42.