For Nadine Steklenski, director of design for Target Corporate in Minneapolis, lifting weights has become a staple part of her fitness routine, but she hasn’t always thought that way. Like most women, she and fellow design executive Alexis Kantor shared a common resistance to, well, using more resistance. Unfortunately, when women think about lifting weights, you think it’s something more suited to male wellness, or anyone wanting to look as ripped as Thor. However, this isn’t the case, and your wellbeing may be suffering as a result of this misconception.
According to Alexander Koch, PhD, associate professor of exercise science at Lenoir-Rhyne University, ‘Lifting weights is excellent for improving bone density, joint mobility and body composition, and relieving anxiety and depression, and there is good data available now that shows being strong and having adequate muscle mass and strong bones are key health traits to help women live longer, fuller lives.’ A 2004 study in the Journal of Physical Activity and Health, for example, showed that women who did the least amount of sit-ups were twice more likely to die prematurely than women in the highest quartile. Then another study, published in the June 2013 edition of the journal Diabetes, found that 12 weeks of strength training helped both men and women to increase their insulin sensitivity, which, in turn, decreased their risk of getting type 2 diabetes.
Lifting weights can even count as cardio says Jill Coleman, MS, former figure competitor and cofounder of the fat-loss company Metabolic Effect. In fact, the Diabetes study participants also reported improved lean body mass, decreased fasting glucose and insulin, and greater aerobic capacity. Coleman explains, ‘The idea that you have to separate the two is an old-school notion. The new way is faster, more intense workouts that combine weight training and cardio.’ And the benefits of lifting weights aren’t just physical, but mental too. Neghar Fonooni, RKC II, Santa Monica–based fitness coach and founder of the website Eat, Lift & Be Happy, notes, ‘Women are finding empowerment through lifting weights, and more importantly, we’re encouraging and supporting each other in these endeavours, as opposed to body-shaming one another.’
This was certainly the case for Steklenski and Kantor, who wouldn’t dream of going back to their pre-lifting days. ‘Why wouldn’t women want to lift weights?!’ says Steklenski, 40, who has set a personal record (PR) of 123 pounds. For Kantor, her deadlift PR stands at an impressive 270 pounds – and neither woman has bulked out like most women fear. ‘So far I’ve lost about 25 pounds and enough inches to have a wedding dress that’s two sizes too big — and I bought it recently,’ boasts 40-year-old Kantor. ‘It’s been fun to go down in sizes and find favourites in my closet that fit again, and fit even better.’
Not only do Kantor and Steklenski personify the supportive encouragement that Fonooni describes, Kantor is also inspiring the next generation into weight-lifting empowerment, as she began lifting weights in order to set an example for her daughter. ‘I wanted her to know that being a strong woman is something to be proud of,’ she comments. ‘Ever since I can remember, I have a voice in my head that says “I can’t!” But I made the choice to show up, silence the voice and lift more weight than I thought I could. Even before I saw a physical change, I felt different.’ That’s not to say that the little voice in her head doesn’t pop up now and again, but Kantor now chooses to act against fear, doing whatever it is that pushes her outside her comfort zone. I’m now constantly learning, growing and becoming a better version of me.’