If your workout consists of low-intensity exercises, like walking or yoga, and you are not seeing the results you want- you should look to incorporate a weight training or resistance training regimen into your exercise program. Adding them into your exercise routine can result in many additional health benefits, for example:
Improved fat loss 
When you incorporate a weight training or resistance training regimen into your exercise routine, you’re helping your body build lean muscle mass. This inversely decreases the amount of fat tissue that is on your body. The leaner muscle mass you have, the higher your metabolism will be. A higher metabolism will help you burn more calories, make it easier to lose weight and to keep extra weight off, and will also give you more energy throughout your day!
Enhance mood and reduce stress
By increasing the amount of stress that is placed on your body (from exercising) your body will release endorphins, adrenaline, and dopamine which are the brain’s chemicals associated with feeling happy, confident, and more capable. When these emotions are raised, the feelings of anxiety, depression, and stress tend to decline.
Reduce risk of heart diseases and diabetes
Weight training can improve your cardiovascular health by decreasing the bad cholesterol (LDL) and increasing the good cholesterol (HDL). It also helps your cardiovascular system by putting less pressure on your arteries, allowing them to stay healthy and work effectively in delivering blood throughout the body. Weight training also affects how the body processes sugar. By increasing your muscle mass, your muscles will have a higher capacity for storing blood glucose in the form of glycogen. This results in lower blood sugar levels, decreasing the chance of diabetes.
Reduces the chance of osteoporosis
Women are more likely to get osteoporosis compared to men because women have less dense bones compared to men. Women also tend to lose more bone mass after menopause because their body secretes little estrogen. By including weight training activities, it can help prevent bone loss and may even help build new bones. The earlier you start a weight training or resistance training regimen, the faster you will be able to maintain healthy bones as time goes on!
One misconception that follows lifting weights is that it causes women to look “bulky.” Most people who classify as “bulky” have a larger percentage of body fat, which results from eating more calories than the body needs to maintain its current state. To put simply, if you want to look “bulky,” eat more calories than your body can burn off. Another misconception is that if you stop lifting weights, your muscles will turn into fat. This again is not true as fat cells and muscle cells have different structures and composition. They cannot be used interchangeable with one another.
Remember, women, strong is beautiful! Do not be afraid or intimidated by lifting weights or by thinking it is masculine. Your health is just as important as anyone else’s and you should be able to feel confident and healthy no matter what.
– Justyne, Exercise Specialist