Weight Lifting for a Lean, Toned Physique
Some women believe that performing resistance exercises with heavy weights will make them look bulky and masculine. In fact, the existence of developed muscles is what gives the appearance of a toned, defined body. Also, heavy weight lifting results in a caloric expenditure that can be greater than what is typically attributed to cardiovascular and aerobic exercise. Dr. Frederick C. Hatfield, Ph.D., noted in published literature that weight training in general burns an average of 500 calories per hour compared to 300 calories burned while bicycling at five miles per hour for sixty minutes.
How is it possible that a sedentary woman with very little muscle tissue can look drastically different than an athletic woman that has a muscular physique even though they are the exactly the same height and weight? The reason is that muscle is very dense and it takes up far less room than fat does. According to a study conducted by the Gerontological Society of America, human muscle density is 1.06 g/ml and fat density is approximately 0.09 g/ml. Thus, one liter of fat weighs about 0.9 kg. and one liter of muscle weighs 1.06 kg. Simply stated, human muscle tissue is approximately 18% denser than fat tissue.
As a general rule, it takes a surplus of about 3500 consumed calories to gain one pound of fat according to the Mayo Clinic. Likewise, a caloric deficit of 3500 calories results in the loss of one pound of body fat. In simpler terms, if a person consumes more calories than are burned, body fat will accumulate. Women must remember that it is not heavy weight lifting that will lead to large thighs, hips and arms; it is body fat accumulation that results from overeating.
How Muscle Mass Influences Metabolism
According to Dr. Frederick Hatfield, a person’s basal metabolic rate, or BMR, is a measure of energy expended for normal repair, maintenance, and function of the human body while lying down and resting. While there are several factors that influence a person’s BMR, Hatfield cites an example of the average bodybuilder, who generally has a higher resting metabolism than the average sedentary person as a result of possessing a greater quantity of muscle mass. Additionally, Hatfield explains that the human body continues to burn calories for several hours after engaging in moderate intensity exercise, such as weight lifting. Though few women seek to achieve the physique and muscle mass of a bodybuilder, the example that Hatfield presented demonstrates how profoundly the existence of muscle tissue influences a person’s resting metabolism. When the metabolism is elevated, body fat loss is expedited and energy levels are increased.
Women who initiate a workout program that incorporates the use of heavy weight lifting typically experience an immediate, noticeable change in their weight and body composition. The reason for this is twofold; an increase in lean muscle tissue and a decrease in stored body fat. Upon beginning a weight lifting routine, a woman’s metabolism gets a quick boost to accommodate the muscle recovery process that is associated with heavy resistance training. As Dr. Frederick Hatfield noted, the metabolism is elevated for several hours following moderate intensity exercise and results in a caloric expenditure that occurs during muscle cell repair. The result is a measurable loss of body fat in a relatively short period of time. A woman who is not accustomed to heavy weight lifting may immediately experience the development of muscular definition and a tightening of the abdominal muscles. When her abdominal muscles tighten, her waist feels harder and appears slimmer and smaller. As the woman continues a weight lifting program that incorporates progressive resistance, her body will continue to become more toned and her metabolism will continue to increase, resulting in a sustained reduction of body fat.
Intracellular Hydration
According to the National Strength and Conditioning Association, water makes up approximately 50% of a woman’s body. Much of that water is stored and circulated through muscle tissue, which contains about 70% water. When the amount of muscle tissue is increased, the total volume of water within a woman’s body is increased. However, in this case, the weight gained from an increase in water storage and circulation is considered to be lean weight, as it does not affect the amount of or appearance of body fat. The distinction must be made between what is commonly known as “water retention” and the phenomenon of intracellular hydration. Intracellular hydration occurs when water is contained within the muscles for the purposes of shuttling nutrients and toxins in and out of its cells. The term “water retention” generally refers to water that is stored under the skin, which can result in a fat, bloated appearance.
Additional Benefits of Weight Lifting
Achieving a toned, lean physique is not the only benefit that women can experience as a result of heavy weight lifting. There are many health benefits that are associated with resistance training that can help a woman look and feel younger, prevent disease and even increase life expectancy. For example, the National Strength and Conditioning Association published that “activities that stimulate muscle hypertrophy and strength gains also appear to stimulate the growth of bone and associated connective tissue.” Basically, weight lifting increases the size and strength of muscles which results in increased bone density and tendon integrity. This is especially important for women who potentially face the bone decaying disease of osteoporosis.
Women who have the desire to achieve a toned physique, feel and look younger, and live longer should strongly consider implementing an exercise program that incorporates the use of heavy weight lifting. The unique dynamic of resistance training can result in immediate and long term health benefits that cannot be achieved through traditional aerobic exercise.
end of para 2, bicycling at 5mph?? do you think they meant walking or running at 5 mph? riding at that pace would be painfully slow…
other than that this is a great article & I totally agree on the heavy weights!
I was just going to comment on the 5MPH biking. I ride 3500 miles during our 5 months of warm weather and 16-20MPH is the norm. I would fall over
going 5MPH so that’s not a good comparison. On a 30 mile ride, I burn 1100 to 1200 calories (from my Garmin Heart Rate Monitor) and different websites will show as high as 1500.
So . . . what is considered heavy weight lifting? It would be nice to be given guide lines. And . . . how can we implement this if normally do not lifet heavy weight?
The 5 mph speed listed is correct for cycling. Obviously, if you’re a cyclist you will ride much faster than this and probably will burn twice the calories of a person who spends the same amount of tome lifting weights. But most people who ride don’t ride at a competitive cadence and that’s whom this article is directed towards. The Met value for spinning or cycling at a good cadence is around 10 – 12, while the Met value of weightlifting is only around 6. Strength training will have the benefit of the after-burn effect and you will continue to burn more calories afterwards, but you will not equal a cyclist riding at a 20mph cadence for an hour or more.
@kelly … Opinions vary, but most agree that “heavy lifting ‘ is defined as a weight that is at least 60% to 80% or greater of your 1RM. Thus, if you can bench 100lbs you need to perform this exercise with at least 60 lbs to 80 lbs to be considered “Heavy weights”
Great article! No matter how you slice it, heavy weight lifting definitely make a difference in the way woman feel and look! Not to mention that the strength you gain helps to deal with everyday chores. Thanks for all the good information you provide!
I do weights and love them. I would caution anyone who has not done any weight training to not just start with heavy weights. To avoid injury, I feel anyone who is just starting out with weights should start with light weights, and work up. Especially when trying to develop the proper form one should use for weight training. I think Cathe’s power hour dvd is a good place to start because she spends a lot of time talking about form and demonstrating it. I also really love her push pull dvd. I am not an expert, but I am a Cathlete.
I absolutely love training with heavy weight. The key thing when training with weights is to reach muscle exhaustion, usually by your 10-12th rep., depending on your exercise goals. Obvioulsy that will vary from one person to another but if you’re at your 12th rep. and you’re not feeling fatigued, that might be a clue to increase the amount of the weight.
I am 50 and I train every day, O love weight training and do a lot of body pump, I do a lot of Cathes classes, I also like push and pull and super sets, infact I have most of her DVDs and they are all fab, all very different and varied, the problem I have like a lot of people at my age is my Joints and my lower back, I suffer quite a lot, so also do Yoga and stretching which I think is equally as important to stay in form.
I dont use real heavy weights because of the above mentioned but I do a lot of reps and it certainly does the job I feel toned and very supple.
thankyou Cathe your the best…….
Cathe, what is your opinion about programs like BodyPump?
I would also like to know what your opinion of a group weight class such as Body Pump or Group Power. I do Group Power which is the same format as Body Pump. I started to get injured in different areas so I cut way back on my weight. I am now considering quitting the class all together because of a new low back issue. Would the weight machines or free weights be a better option?
I have been weight training with Cathe’s STS for about 2 1/2 years. I’ve gone through the 3 month set ten times! It is absolutely the BEST. I’m toned and strong and have never felt better. I’ll be 50 in a couple months and I feel 30!! Thank you, Cathe!!!!!