Ten Reasons Your Cardio Routine Needs a Companion


dumbell stack

“She dresses herself with strength, and makes her arms strong.” ~ Proverb 31:17


Women who exercise tend to do more cardio-focused work than strength training. Here are ten reasons to add strength training to your weekly exercise program.



  1. Lose more body fat. Research shows that the average woman who strength trains 2- 3 times per week will lose 3.5 lbs of body fat for every 1.75 pounds of lean muscle tissue growth. No bulky muscles to worry about; women don’t have the hormones for it. But those jeans will fit and look oh-so-much better!
  2. Increased resting metabolism~  results in increased calorie burning all day long and contributes to long-term weight control.
  3. Increased bone density ~  a powerful tool to fight osteoporosis.
  4. Get stronger and better balanced~ make daily activities easier and reduce the incidence of falling.
  5. Reduce risk of pulled muscles, arthritic joints, back injuries.
  6. Decreased risk of diabetes. Research shows that glucose utilization can be increased by 23% in 4 months.
  7. Reduced risk of heart disease~ the “bad” cholesterol (LDL) can be decreased, “good” HDL increased, and blood pressure lowered.
  8. Reduced depression and anxiety. A 10-week Harvard study found that strength training reduced symptoms of clinical depression more successfully than standard counseling.
  9. Be a better athlete, regardless of your age. Improve your golf game, tennis, hiking, walking, swimming…even ping pong!
  10. Age better. After the age of 30, there is a 10% shift per decade in muscle to fat ratio. Strength training is the only way to stop this shift and age well into your golden years.

PS –  Your body will respond no matter your age when you begin a strength program. Just 2-3 times a week is enough for all these benefits. Though a gym membership works for many, body weight exercises along with a few simple dumbbells are all that’s needed. All of these above reasons apply to men as well

To your health!

The WHS Health Coaches

Feeling in control of your health leads to peace of mind. If you or someone you know needs help reaching health goals–whether weight loss, improved fitness or managing stress, consider partnering with a WHS Health Coach. For more information, or to arrange a no-obligation consultation, call 314.292.7080.  Flexible payment plans available. HSA account payments accepted.



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