But I Don't Want To Get Bulky!

Ok ladies, truth time. We NEED strength training. Haven't you always dreamed of looking like this?

Just kidding!! Along with cardiovascular training, a regular strength training program can reduce your body fat, increase your lean muscle mass and burn calories more efficiently. Additionally as you age, muscle mass diminishes and is replaced with fat, which is why it's harder to keep weight off as you get older. Even more important that reducing fat and boosting metabolism, strength training is imperative for women because it helps to develop strong bones. Believe it or not, your skeleton is a living structure--always breaking down and rebuilding itself. As we age, it is not able to rebuild itself as effectively, which can lead to osteopoenia and/or osteoporosis. Keeping the muscles strong and flexible that support the skeleton will help protect your bones. Still don't believe me? Here is a list, courtesy of the mayo clinic, detailing why strength training is so important:

• Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
• Control your weight. As you gain muscle, your body gains a bigger "engine" to burn calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight.
• Reduce your risk of injury. Building muscle helps protect your joints from injury. It also contributes to better balance, which can help you maintain independence as you age.
• Boost your stamina. As you get stronger, you won't fatigue as easily.
• Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.
• Sharpen your focus. Some research suggests that regular strength training helps improve attention for older adults.

Ok, I know what you are thinking...."I don't want to bulk up!" Believe me, as a female it is very difficult to get bulky. those horrifying images you see of female bodybuilders are genetic freaks who eat like a horse, live at the gym, and take steroids. So, if you are eating under 10,000 calories a day, hitting the gym for under 5 hours a day, and not injecting yourself with testosterone and steroids, you'll be a-ok.

There are a multitude of strength training options out there--classes, personal training, Crossfit, etc. Personally, I have a hard time doing anything on my own, so besides the strength training I get from Pilates, I have joined a Crossfit gym which I absolutely LOVE. Nothing is more motivating than being in a class full of friendly people cheering you on. It's such a wonderful community and they have Crossfit gyms EVERYWHERE. I really encourage you to look into it. I never thought I would be doing power and Olympic weightlifting moves in my everyday workouts, but I have come to really enjoy it! Whatever you choose, make sure that you have someone who is qualified to train you how to lift properly. If your body isn't in proper form, you can really do some damage...so do your homework first and require that whoever is training or teaching you is somehow certified to be doing so. Good luck, and happy lifting!