LADIES THAT LIFT

This class is specifically designed to teach weight training for women of all ages. It will teach you good technique in a supportive and non-judgmental environment. You can begin with light weights until you gradually build up your confidence and strength. You will feel amazing and empowered!

Many women still think that they should avoid weight training because they are afraid of getting “big”. This is a common misconception but it’s so far from the truth. 

Maintaining adequate muscle mass is one of the best ways to keep body fat in a healty range and to improve overall fitness, particularly as you age. Resistance exercise such as lifting weights is the best way to build muscle. 

The class will have a mix of weights to activate fast twitch and slow twitch muscle fibres. The lighter weights will give an active recovery phase while the heavier weights and barbells promote strength and endurance. The class will finish with deep stretching and some Pilates exercises to help with muscle recovery and a sense of well being after the workout.

 

 

Light Weights - high reps

Heavy Weights - low reps

Barbell - low reps

Pilates Core

Deep Stretch Finish

 

 

The Benefits of Lifting Weights for Women 

Improved Strength

Increasing your strength will make you far less dependent upon others for assistance in daily living. If your maximum strength is increased, daily tasks and routine exercise will be far less fatiguing and much less likely to cause injury.

Lower Body Fat

As lean muscle increases, so does your resting metabolism, allowing you to burn more calories throughout the day. Women typically don't develop big muscles from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. Weight training does not make you bulky; excess body fat does.

Improved Athletic Performance

Strength training improves athletic ability. Runners and cyclists, for example, are able to continue for longer periods of time with less fatigue.

Less Back Pain, Injury and Arthritis

Strength training not only builds stronger muscles but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. Strengthening gluteal muscles can help in eliminating or alleviating low-back and knee pain. Weight training can ease the pain of osteoarthritis and strengthen joints.

Lower Risk of Certain Diseases

Weight training can improve cardiovascular health in several ways, including lowering cholesterol and lowering blood pressure. When cardiovascular exercise is added, these benefits are maximized.

Weight training can increase spinal bone density and enhance bone strength which can be a woman's best defence against osteoporosis.

Weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Type 2 diabetes is a growing problem for women and men.

Better Mood, Increased Confidence

Strength training decreases depression because the act of exercise produces mood-improving neurotransmitters such as endorphins, dopamine and serotonin. Plus, women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.

It’s never too late to start!

It's never too late to benefit from weight training. Women in their 70’s and 80’s have built up significant strength through weight training and studies show that strength improvements are possible at any age. It is vital for women to develop and maintain strength as they age to prevent injury and stave off bone loss and osteoporosis. Strength training not only strengthens muscles, but also the bones that support the muscles. 

EVERY THURSDAY

MAPPLEBOROUGH GREEN VILLAGE HALL

6.15-7.15pm

£6.50 per class

All equipment is provided you just need your own mat

BOOK HERE:

https://app.gymcatch.com/provider/1872