1. YOU’LL BURN MORE BODY FAT.

Adding just two sessions per week of heavy lifting to your workouts can reduce your body fat by three percent without cutting calories.

2. YOU’LL LOOK MORE DEFINED.

If women want more definition, they should lift heavier since they cannot get bigger muscles because of low testosterone levels. Lifting heavier has the potential to make women more lean and defined.

3. BUILD STRONG BONES.

Lifting heavy weights over time not only maintains bone mass but can even build new bone, protecting women from osteoporosis.

4. BURN MORE CALORIES IN LESS TIME.

Women who lifted more weight for fewer reps (85 percent of their max load for 8 reps) burned nearly twice as many calories during the two hours after their workout than when they did more reps with a lighter weight (45 percent of their max load for 15 reps).

5. BUILD STRENGTH.

Lifting lighter weights and doing more reps is great for building muscle endurance, but if you want to increase your strength, increasing your weight is key. Add compound exercises such as squats, deadlifts, and rows to your heavy weight lifting workout and you’ll be amazed at how fast you’ll build strength. Using Kettlebells for these exercises are great!

6. BURN BELLY FAT.

When weight lifting, you tend to use your core muscles more for each exercise.

7. MENTALLY STRONGER.

Your strength will not only show in your lean, toned body, but also in your confident, positive attitude.

8. PREVENT INJURY.

Strengthening the muscles surrounding and supporting your joints can help prevent injuries by helping you maintain good form, as well as strengthening joint integrity.

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