What are the benefits of choosing heavier weights over lighter weights?
I am a believer in finding a balance between both strength and endurance work. That said, if women stick to only endurance work and avoid picking up heavier weights, they are not spending their workout time efficiently and are setting themselves up for all kinds of problems in the future. Here are the benefits I see to choosing heavier weights in your workout:
1) More efficient use of your time, as you will fatigue and reach your maximum potential sooner. Smaller weights require lots of reps, which means a lot more time in the gym if your workout program is not appropriately organized.
2) Once women turn 30 they lose 1/3-1/2 lb. of muscle every year. The more weight you are able to lift, the more muscle you will be able to replace. Not to mention, you'll be helping to prevent osteoporosis and bone density loss.
3) The more muscle you have on your body, the more calories you are burning all the time (even when you are sleeping!).
4) Increasing the amount of weight you lift can make it easier to keep track of and be clearer when evaluating your workout progress.
5) Choosing heavier weights helps us work towards a more functional life. Everyday events (children, pets, furniture, boxes) require us to pick up and move hefty things. Don't you want to be a strong woman who can do this for yourself?
Sara Haley (SaraFitness.com) is a Fitness DVD Personality, Master Trainer and Creative Consultant for Reebok.