Ten tons of rock loomed high at the foot of the driveway, mocking my husband and I as we stood under the warm Arizona sun that afternoon. We looked at each other knowingly; there would be only one way to move the rock to its final resting place, our four hands, two shovels, and a wheelbarrow. Over the next day we shoveled, hauled, dumped, and raked into place those ten tons of landscaping rock, I was so thankful I had started weight training a few years prior and had a strong fitness base. Having spent many years in the past as a mere observer while my husband did everything physical around the house, (including doing the bulk of lifting boxes and furniture each of the many times we moved into a new home), it was emotionally gratifying to be an active participant. Not just an active participant, but a helpful participant, shoveling and hauling about 75% of it myself (my husband did the pain-staking work of raking!)
In 2016 I embarked on a journey of learning and growth, both physically and mentally. I began a strength training program and started to lose the weight I had put on after health issues and injuries had taken its toll on my body. In 2017 I enrolled in the ACE (American Council on Exercise) Personal Training course and received my certification just a few months later. Not only did I want to learn more for my own benefit, but I wanted to help educate and empower other women to break out of their comfort zones and be the best version of themselves they could be. I wanted to help others see the value of strength training, a value that goes far beyond personal appearance. I enrolled in more programs and received more certifications over the years, having become somewhat addicted to the science of fitness and nutrition. Throughout this process I had to train my brain and body, replacing faulty ways of thinking based on information I believed to be true regarding exercise, nutrition, and weight loss. In the past I had been among many victims of bad internet information provided by the plethora of self-proclaimed “experts” (basically, anyone with a blog or a family member/close friend selling supplements). I learned that most fads and internet advice was based on little actual validated scientific research or evidence (or extremely limited science/studies). Such misconceptions as: weights are for guys, lifting will make a woman look bulky and large [1] (10 Strength-Training Myths You Need To Stop Believing, Prevention, 2015), or women need to do alternative (easier) exercises because they’re bodies are not built for heavy lifting (seriously!) were debunked one by one through good scientific data and quality education from leading experts in the field. One of the biggest misconceptions I’d long held onto was the belief that “cardio” was the only way to lose weight and “get in shape”. After all, you don’t see many “out of shape” or unfit marathoners, swimmers, or cyclists. So, at first it was difficult to accept the fact that weight training has benefits far greater than cardio alone can provide, and was something I needed to include in my lifestyle (permanently). I continued learning with an open mind, recognizing the importance of having a willingness to change past ways of thinking, understanding I did not, nor will I ever, have all the answers. While pursuing my education in exercise science and personal training, I used myself as a guinea pig, applying what I was taught regarding nutrition and exercise to my own training which led to a remarkable transformation both on the outside and inside. The more I changed the more I wanted to learn and grow and change. It was and is a vicious (but healthy) cycle of learning, applying, seeing change, and wanting to learn and apply more. Beyond strength and the ability to help “carry the load” of physicality in the household, strength training has a multitude of other proven benefits: bone health, balance, coordination, risk reduction for illness and injury, increased metabolic rate, reduced inflammation, to name a few[2](Bodybuilding.com)—many benefits that aren’t seen with cardiovascular exercise alone (let’s face it, the ability to run ten miles would’ve had little effect on the ability to shovel ten tons of rock). Practically speaking, the benefits of strength training are also far-reaching: fitting comfortably in a stadium seat, carrying luggage while traveling, lifting a sick animal into a vehicle for a vet visit, carrying 50lb bags of pet food, walking long distances on a vacation (think several days in Disneyland) without fatigue, bending and lifting boxes while moving, rearranging furniture, flipping a king sized mattress, hedging the bushes in the yard, digging trenches, playing sports with the kids, carrying and setting up portable tables, carrying heavy grocery bags, and many other common activities of daily living—these are all things I have done and am able to do easily without my husband’s help. Many of these activities were extremely difficult and taxing on my body before I began strength training. In fact, it would take very little to aggravate my back pain or become fatigued. Even simple tasks like vacuuming, bending to get dishes out of the cabinet, or getting boxes of Christmas decorations out of the garage would cause me to sweat profusely while exasperating pain. Like many people, I too have chronic health problems which for many years I used as convenient excuses to justify my nutrition choices and activity levels. The day finally came when I set aside the excuses understanding that the benefits of regular physical activity (within my limitations) far outweighed the risk of being temporarily uncomfortable. Aside from the benefits of strength training previously mentioned, there’s also the internal rewards not visible or tangible on the outside. One of the most important benefits of strength training for women in particular are the positive effects on bone health. “PRT [progressive resistance training] is the most widely researched method for preserving BMD [bone mass density]. It has proved to be the most effective way to increase BMD in women…Resistance training also improves muscle mass and strength, both of which are crucial to osteogenesis (bone formation) as well as fall prevention…”[3] (Maria Luque, Phd; Fitness Journal, June 2018, 35). If I consider the more “seasoned” ladies in my life, I can’t think of one who doesn’t complain of a myriad of physical health problems related to poor physical conditioning, things that may have been prevented if strength training had been adopted and maintained earlier in life. There’s a common belief that as we age we are destined to weight gain, pain, back problems, cardiovascular disease, hip replacements, fatigue, and memory loss despite the fact that scientific evidence has shown regular activity, namely strength training, reduces the risk of all of these ailments, and many more[4] (USDA.gov). Maintaining a strength training regime is important to me. As a personal trainer, I need to be a good example of what I teach. After all, I am essentially selling myself as the product of good training. Beyond lifting weights, I’ve also competed in races and trained for long distance running, but nothing has reshaped my body composition or made a significant enhancement to my life on a daily basis as that of regular strength training paired with smart nutrition. My message to women is simple: you don’t have to be weak! There’s no rulebook saying a man must do everything for you. You are strong enough, you do hold within you the ability to do "real" push-ups, to run races, to move that piano, climb a mountain—or whatever goal it is you have. It’s possible, no matter what your starting point is. Once you start seeing the changes and how much easier everyday life becomes, you will be inspired to continue to make and achieve new goals. Your process will inspire others to begin as well. It truly is a butterfly effect. Ladies, don’t let the weight-room intimidate you, you are physiologically just as capable as a man (additionally, there are many body weight exercises you can do that don't require a weight-room or any equipment). The rewards both inside and out far outweigh potential risks, in fact, the risks of injuries and chronic illnesses are greater for those who do not engage in a regular strengthening program[5]. Movement matters, so flex those muscle and get your lift on, you literally have everything to gain (including lean muscle mass and increased bone density) and nothing to lose (except excess fat and risk for chronic health conditions).
Works Cited 1-Prevention.com - https://www.prevention.com/fitness/a20484013/10-strength-training-myths/ 2-Bodybuilding.com - https://www.bodybuilding.com/content/fat-loss-training-wars.html 3- Maria Luque, Phd; Fitness Journal, June 2018, (35). 4-USDA.gov - https://www.ars.usda.gov/news-events/news/research-news/2005/strength-training-is-an-antidote-to-muscle-loss/ 5 - American Council on Exercise Personal Trainer Manual Fifth Edition, Exercise and Older Clients, 554 Article of interest: https://www.thrillist.com/health/nation/old-people-who-look-young-and-in-shape-exercises-for-senior-citizens
Rebecca was a Precision Nutrition Certified Nutrition Coach, an A.C.E. Certified Personal Trainer, an A.C.E.Fitness Nutrition Specialist, an A.C.E. Sports Conditioning Specialist, and an A.C.E. Youth Fitness Specialist. She first earned her Personal Training certification with A.C.E. (American Council on Exercise) in 2002. She has been in and out of the "Health & Fitness" industry for nearly two decades. She also spent two years as a dietetic student at ASU & EMCC. She now blogs about her experiences with the health and fitness industry, eating disorders, lifestyle modification, weight loss, and nutrition for chronic disease, wellness, and longevity.
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