I’ve been really surprised with how many women I have talked to lately that are worried about bulking up from strength training. Ladies, I promise you, you absolutely will not bulk up if you lift weights! Women simply do not have enough testosterone in their bodies to get big, bulging muscles! On the contrary, if you aren’t currently strength training, you are missing out on the number one best way to slow the aging process. I like to call it the fountain of youth.

Do you know that if strength training is not part of your training regime you will begin losing up to 5 pounds of muscle every decade beginning in your 30s? The condition is called sarcopnia, derived from Greek words for vanishing flesh. The way to combat this side effect of aging? Simply push, pull or lift weights. In addition to vanishing muscle, typically men and women gain about 10 pounds of body fat every decade during their midlife years. The net result is a 15 pound problem every decade!

Strength training can reverse all that by turning fat into muscle. All the cardio in the world won’t do that. And if that’s not enough to convince you to start today, let me give you a few more reasons….

For every pound of fat you change to muscle you will burn an extra 50 calories a day. Your metabolism increases and you are always burning more calories - even while you’re sleeping! When you lift weights it’s not just your muscles that you strengthen. You also strengthen your bones, tendons and ligaments. This can help reduce or totally prevent osteoporosis, arthritis, injuries and other degenerative diseases associated with aging. One more point and I think it may be the best of all… Strength training will dramatically change how you look in much less time than cardio alone. Changing muscle to fat will tone, carve and reduce every curve of your body. Are you convinced?

While we’re on the topic of misconceptions regarding strength training, don’t believe anyone that tells you that you shouldn’t lift any more than 5 pounds or some other totally random number. Low weight and high reps is good when you are learning technique and training your body the proper position and form but once you have that down, there is no reason on earth to do 20 reps with a light weight. I usually start clients with a weight that they can complete 12-15 reps, and the 15th should be difficult. Over time the weight will be increased and the reps will be lowered but more about that on another day…

Do you lift weights? If not, you should…

Do you set goals specifically related to what you want to accomplish regarding fitness? You should and I’ll tell you why and how. Take a moment and write down 20 things you would like to accomplish relating to fitness. These could be changes you want to make to your diet, measurements, races you want to run or anything like that. Stop right now and write them down.

Next, take a look at your list and pick out the top 5 you would like to accomplish this year. Put them in the order you would like to achieve them and make sure you word them in positive terms and put a deadline on them. Something like, I’d like to lose one inch off my waist in the next 6 weeks. Look at each goal and do your best to determine whether or not this is realistic. If you need help with this, email me and I’m happy to give you my input. Remember when talking about losing pounds, you only want to lose 1-2 pounds a week and often if you are increasing your muscle mass, you may find more success losing inches than pounds.

Now I’d like you to think about why you want to accomplish this goal. What will be the greatest benefit and conversely, what will be the biggest consequence if you don’t. Write them under each goal and keep the reasons why this is important to you in the forefront of your mind.

A plan for action comes next. You need to map out the steps you will need to go through to reach your goals. Include cardio workouts, strength training and stretching in your program. This brings me to my next point. I strongly suggest adding a goal to the top of your list that is based on action. Something like, I will walk/jog for 30 minutes every other day and strength train twice a week for the next 4 weeks. This is something you have complete control over the success or failure of and you know you can do it! Once you’ve accomplished this first goal, reward yourself. Something like a nice, long bubble bath or a massage or perhaps some quiet time reading a book for pleasure. Celebrate every goal achievement and it’s best if this is not a food based reward.

So now you have 5 or 6 goals mapped out and the reasons you want to achieve them. Post these where you can see them often and read them every day. Spend a few minutes visualizing yourself already having achieved this goal and carry that feeling with you. Picture yourself 5 pounds lighter or with a slimmed down waist and really try it on. Believe in yourself that you will get there and do what it takes to move toward that goal every day and every week.

Think about this… Were any of the goals you just wrote down something that you would’ve said a year ago? The number one reason people don’t accomplish their goals is because they don’t finish what they start. Remind yourself that this year will be different. Think of this day as the first day of your new beginning. Take baby steps towards a new you and realize it is a process and moving towards your goals is progress. At the same time, realize you won’t be perfect every moment. It’s ok, don’t beat yourself up but move on and learn from it.

Once you’ve written down your goals and you are keeping them in the front of your mind, both your conscious and subconscious mind will work towards these achievements. The subconscious mind is an amazing and powerful resource when you tap into it!

Schedule your workouts into your week and stick to your plan! Keep a log of your exercise and food intake. Take measurements about once a month. Put it all on your calendar and check your tasks off as you accomplish them. Reward yourself! Speak kindly to yourself in positive terms even if you fall off track. Sometimes as you move along through your program you may need to adapt and improvise. This is part of the process as you grow and learn but always keep your current goals, the reasons you want to accomplish them and the consequences of not accomplishing them in the front of your mind.

If you are afraid of failure - or even success, that’s a natural thing. Be ready to feel that and understand it’s all part of the process of making major, life long changes. Believe in yourself and understand that real change requires real effort. Part of the reason for setting goals and writing them down is that as you accomplish one goal and take on another, you will start to realize you really and truly can achieve things you never thought were possible! As you reach one goal, you will approach the next one with more confidence and before you know it, you really will believe that you can accomplish any goal you put out in front of yourself that you are truly committed to following through on. Shoot high and work hard!

If someone had told me when I was in my 20s that I’d run 3 marathons in 3 years (at age 38,39 and 40), I never would’ve believed them… I was overweight and running a mile was a huge accomplishment at that time. The truth is, your body is an amazing thing and it’s either improving or deteriorating. Challenge your body and it will come back stronger and leaner and ready for whatever the next challenge you put in front it. Go a little further every day. Lift a little more weight every week. Keep progressing and changing your routine to shock your body into improvement!

Write down the date today and put a reminder on your calendar for one year from now when you will look back and be amazed at all you have done.