10 Reasons Women Should Lift Weights

woman sitting on weight bench

Many women believe the only way to lose weight is to do cardiovascular (aerobic exercise), but without adding weight training to their workout routine, they are missing a key component to weight loss.

A WEEK OF HARD LABOR, exclusively on Beachbody On Demand, is a five-day weight-lifting program perfect for any woman wanting to lose weight and build strength. “I tell women that it’s a myth that you will bulk up with weight training,” says Super Trainer Sagi Kalev, creator of A WEEK OF HARD LABOR and Body Beast. “Doing cardio will burn calories for the 20 minutes you’re exercising, but if you lift weights, the body will continue to burn calories for many hours later.”

 

10 Benefits of Strength Training for Women

When you’re weight training, you shouldn’t rely exclusively on the scale to gauge your progress. You can use a body fat tester or a tape measure to track how many inches you’re losing. The size of your body will shrink as you shed fat and build muscle, but your weight may not change as dramatically as you expect. Besides, what’s more important, the number on the scale or how you look in your selfies?

If you’re still not convinced that you need to lift weights, here are 10 reasons you should reconsider.

 

1. Burn More Fat

Researchers at Tufts University found that when overweight women lifted heavy weights twice a week, they lost an average of 14.6 pounds of fat and gained 1.4 pounds of muscle. The control group, women who dieted but didn’t lift weights, lost only 9.2 pounds of fat and gained no muscle. When you do an intense weight-training program such as A WEEK OF HARD LABOR or Body Beast, your metabolism stays elevated and you continue to burn fat for several hours afterward. During regular cardio exercise, you stop burning fat shortly after the workout.

 

2. Change Your Body Shape

You may think your genes determine how you look. That’s not necessarily true. Weight training can slim you down, create new curves, and help avoid the “middle-age spread”. Just look at the amazing body transformations of the women who’ve completed Body Beast. So, no, you won’t bulk up—women don’t have enough muscle-building hormones to gain a lot of mass like men do. If you keep your diet clean and create a calorie deficit, you’ll burn fat.

 

3. Boost Your Metabolism

The less muscle you have, the slower your metabolism will be. As women age, they lose muscle at increasing rates, especially after the age of 40. When you diet without doing resistance training, up to 25 percent of the weight loss may be muscle loss. Weight training while dieting can help you preserve and even rebuild muscle fibers. The more lean mass you have, the higher your metabolism will be and the more calories you’ll burn all day long.

 

4. Get Stronger and More Confident

Lifting weights increases functional fitness, which makes everyday tasks such as carrying children, lifting grocery bags, and picking up heavy suitcases much easier. According to the Mayo Clinic, regular weight training can make you 50 percent stronger in 6 months. Being strong is also empowering. Not only does it improve your physical activities, it builds emotional strength by boosting self-esteem and confidence.

 

5. Build Strong Bones

It’s been well documented that women need to do weight-bearing exercise to build and maintain bone mass. Just as muscles get stronger and bigger with use, so do bones when they’re made to bear weight. Stronger bones and increased muscle mass also lead to better flexibility and balance, which is especially important for women as they age.

 

6. Improve Mood

You’ve probably heard that cardio and low-impact exercises such as yoga help improve mood, and weight lifting has the same effect. The endorphins that are released during aerobic activities are also present during resistance training.

 

7. Improve Sports Fitness

You don’t have to be an athlete to get the sports benefit of weight training. Improved muscle mass and strength will help you in all physical activities, whether it’s bicycling with the family, swimming, golfing, or skiing…whatever sport you enjoy.

 

8. Reduce Injuries 

Weight lifting improves joint stability and builds stronger ligaments and tendons. Training safely and with proper form can help decrease the likelihood of injuries in your daily life. It can also improve physical function in people with arthritis. A study conducted at the University of Wales in Bangor, United Kingdom, found that mildly disabled participants who lifted weights for 12 weeks increased the frequency and intensity at which they could work, with less pain and increased range of movement.

 

9. Get Heart Healthy

More than 480,000 women die from cardiovascular disease each year, making it the number-one killer of women over the age of 25. Most people don’t realize that pumping iron can also keep your heart pumping. Lifting weights increases your “good” (HDL) cholesterol and decreases your “bad” (LDL) cholesterol. It also lowers your blood pressure. The Journal of the American Medical Association reports that people who do 30 minutes of weight lifting each week have a 23 percent reduced risk of developing heart disease compared to those who don’t lift weights.

 

10. Maintain Healthy Blood Sugar Levels

In addition to keeping your ticker strong, weight training can improve glucose utilization (the way your body processes sugar) by as much as 23 percent. According to the Centers for Disease Control and Prevention, 16 weeks of strength training can improve glucose metabolism in a way that is comparable to taking medication. The more lean mass you have, the more efficient your body is at removing glucose from the blood.

In an effort to support the communities affected by Hurricane Harvey, the Beachbody Foundation will donate $1 every time you stream A WEEK OF HARD LABOR. Press play on any AWOHL workout between Tuesday, September 5th and Sunday, September 10th to generate up to $100,000 for the American Red Cross Hurricane Harvey Disaster Relief Fund.

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84 Comments

  1. Ari Wyatt said:

    I needed to read this, thanks. I’m leery when it comes to weight training. But I’ll give it a shot. How often should I incorporate weight training into my workout?

    • kb71 said:

      I’ve been using body beast and the results have been amazing. .the weight has literally feel off…and I’ve finally gotten the toned, sculpted look I’ve trying to get for years. Weight training is the only way to get rid of the jiggle..good luck

      • Trace said:

        I just started body beast and I love it. I know the benefits of weight training and body beast is exactly what I need to get my body back. Glad to see another girl online doing the same program.

  2. Stacey said:

    I’m not sure if what I am doing is considered enough weight training . I am currently in the Gamma round of T25 (love) and have been cycling through it about for about 16 weeks. I have had great success but I don’t know when it is time to move on to something else. ChaLEAN Extreme is listed above. Would this be a good next step or is it okay to stick with what I am doing? I use 5 pound weights when doing Gamma. Because of the speed of this workout it would be hard to switch out different size weights in the middle of a workout. I am 42 years old and in good shape. I do not have access to a gym but I’m very motivated to find out what I can do at home to stay in shape especially now that I am over 40. I would love ideas!

  3. Stacey said:

    I’m not sure if what I am doing is considered enough weight training . I am currently in the Gamma round of T25 (love) and have been cycling through it about for about 16 weeks. I have had great success but I don’t know when it is time to move on to something else. ChaLEAN Extreme is listed above. Would this be a good next step or is it okay to stick with what I am doing? I use 5 pound weights when doing Gamma. Because of the speed of this workout it would be hard to switch out different size weights in the middle of a workout. I am 42 years old and in good shape. I do not have access to a gym but I’m very motivated to find out what I can do at home to stay in shape especially now that I am over 40. I would love ideas!

  4. Stacey said:

    I’m not sure if what I am doing is considered enough weight training . I am currently in the Gamma round of T25 (love) and have been cycling through it about for about 16 weeks. I have had great success but I don’t know when it is time to move on to something else. ChaLEAN Extreme is listed above. Would this be a good next step or is it okay to stick with what I am doing? I use 5 pound weights when doing Gamma. Because of the speed of this workout it would be hard to switch out different size weights in the middle of a workout. I am 42 years old and in good shape. I do not have access to a gym but I’m very motivated to find out what I can do at home to stay in shape especially now that I am over 40. I would love ideas!

  5. Stacey said:

    I’m not sure if what I am doing is considered enough weight training . I am currently in the Gamma round of T25 (love) and have been cycling through it about for about 16 weeks. I have had great success but I don’t know when it is time to move on to something else. ChaLEAN Extreme is listed above. Would this be a good next step or is it okay to stick with what I am doing? I use 5 pound weights when doing Gamma. Because of the speed of this workout it would be hard to switch out different size weights in the middle of a workout. I am 42 years old and in good shape. I do not have access to a gym but I’m very motivated to find out what I can do at home to stay in shape especially now that I am over 40. I would love ideas!

    • Jessica said:

      Heavy enough to where you cannot go past 8-10 reps (while maintaining proper form) is a good place to start. Squats, deadlifts, overhead shoulder presses, and bench presses are good compound exercises that work many muscle groups at once.

  6. Debra said:

    I’ve been doing weight lifting along with cardio exercises in a boot camp I joined back in June. While my weight has dropped a little, my strength has increased quite a bit and I FEEL WONDERFUL!!!

  7. Tricia Sigley said:

    You forgot one of the most important benefits…better sex! For some reason, many fitness writers only mention this in articles geared towards men. But trust me, we women (especially those of us who have had multiple pregnancies) need whatever advice we can get in that area as well. A better relationship in the bedroom makes you happier. Period. Thanks for the article!

  8. Lisa Barron Kauppinen said:

    Lifting weights also decreases fibromyalgia pain. I am doing Body Beast and the only pain I have is muscle soreness. I can tell the difference between fibro pain and muscle soreness from working out. Feeling great and have more energy than I have had in a long time.

  9. Sarah Carmack said:

    I have been doing 21 day Fix Extreme for 7 days now, and I FEEL FANTASTIC! I struggled with feeling tired all the time and relying on heavy amounts of caffeine to get through the day. Working a stressful job full time and doing Grad school at night, only getting 4 hours of sleep per night. I have to say: I’ve never felt better! I reduced my caffeine intake and love clean eating–I don’t crave junk food anymore. I’ll start shakeology next week and will see how that enhances the whole regimen. I used to be one of those women who thought that weight training meant bulk (embarrassed as I am to admit it lol). Keep Up the Great Work Everyone!

  10. ksnyder1985 said:

    i just purchased body beast. I know i want o do the lea beast and not huge beast so my husband and i are going to do the program together. i just wonder though, ive seen different hybrid workout plans like body beast/insanity hybrid, do you think that would be a better balance with cardio and weight training or should i just do the body beast program and maybe squeeze in a few spinning workouts twice a week? i have insanity, body beast turbojam, brazil butt lift, zumba finess so i can really mix it up. i just dont want to overdue it either. what do you suggest? also ive heard a lot of good things about shakeology. the price scares me though. can i get similar results without it?

    • Lisl Nixon said:

      Bodybeast rocks by itself, promise! You won’t need more if you are pushing yourself like you should with it. Don’t squeeze in other workouts unless thats what you LOVE to do. Resist the urge to overtrain. You will getting all the benefits above! Plus, doing extra workouts will mess up the nutrition part of bodybeast, which is AT LEAST half the equation.
      And Shakeology, you just gotta give it your absolute attention for 30 days….test out that bottom of the bag guarantee! If you don’t LOVE it, then you got the world’s best superfood shake for free for 30 days without having to pay for it. If you end up finding like thousands of us that you LOVE what it does for you, then you have found a way to patch up the holes in your nutrition that nothing else can do. Just do it. Nothing to lose with that awesome guarantee.

    • RockyDude said:

      I live in the Denver area. It’s very nice around here and there’s a lot to do in some gorgeous country. It’s one of the main reasons I live here. In the winter I look forward to those nice days, and upcoming spring, when being outside is even more special. Body Beast dove-tails very well with that mindset…..85% of the workouts build muscle and all are less than 50 mins, so that gives me plenty of time each week to get outside and do the cardio via all the hiking, biking, running, skiing, etc that the Rockies have to offer. I guess that’s my “hybrid”. Hope you can enjoy that too…..

    • Frazzled Mom Fitness said:

      Stick with one program at first, then after you finish one round consider adding cardio to your program on your second round. Beast Cardio is intense enough.

      I’ve been off Shakeology for four months and found that clean eating matters the *most*. Shakeology is a wonderful smorgasboard of nutrition and helps with carb cravings, but you won’t see any changes if you’re still eating Chick Fil-A (don’t ask how I know this. 😉 )

      Look me up if you have any other questions! 🙂

  11. tgould said:

    I am a 50 yr old woman in relatively good shape. I ordered body beast and I am a little intimidated by the program. I can currently do 12-15 push-ups, 100 crunches and I plank everyday. My core is fairly strong for a woman my age. I have limited space in my home. Do you think I should use a stability ball instead of a bench? Also, I do not have a way to do the chin-ups. Please help me get motivated and not be scared.

    • Jacqi said:

      They have a fairly cheap pull up bar that you can hook onto your door frame. I bought one for my husband about 5 years ago. It hasn’t tore up our doors and it is pretty sturdy. I haven’t done Body Beast myself so not sure about the stability ball. One thing I do have to say that something in YOU knew that you could do this program or you would not have ordered it. From what I heard about the program it is intense but the results are so worth it. Remember WHY you want to do this because you CAN!

    • Carleen Sadewasser said:

      Hi tgould!
      Impressive stats! 🙂 I’m 48 and on day 4 of Body Beast, my first time. Stability balls aren’t that expensive. I’d say get one – it’ll work just fine – and then upgrade if you decide you’d rather have a bench.
      In regards to the chin-ups, they show a resistance band modification in the workout, and, honestly, since I can only do a few chin-ups – even WITH the chin-up max, I’ve decided next time I’m going to use the band (until I get stronger).
      So sounds like you are good to go! Don’t be scared. It’s fun. Sagi is great! He continually instructs on proper form and reminders to drop weight if you need to. If you want, come find me on facebook. I’d love to have a virtual workout partner. It’s shoulder day for me and ’bout time to #pushplay. Woot! 🙂

    • Sarah said:

      Just start out slow! The stability balls makes it a little tougher in my opinion. If you can’t so regular push up just do them on your knees. My husband does body beast and we don’t have a way to do the chin ups either, he just kinda skips it or does a mock version.

    • Anthony SK Lee said:

      you can use lighter dumbbells and resistance band along with the stability ball. Anything in BB can be modified to your current fit level. Do not be intimidated by any workouts and make sure that safety comes ahead of any workout schedule set by the creator

    • Erin S said:

      I am currently doing Body Beast, and I’m 43. No need to be intimidated! I use the resistant bands with the door attachment instead of pull-ups. I have a very small space in my basement, and I found a small bench at Walmart. I don’t have a lot of weights either, so I end up using my Les Mills Pump set. I LOVE the program! Send me a buddy request here or come find me at Erin Spencer Fitness on Facebook and I’ll be there for you! 😀

    • Frazzled Mom Fitness said:

      I’m using the floor, frankly, and using a B-line band with a door attachment for the chin ups, works just as well! I’m 45 and gaining muscle has never been more important, cardio just doesn’t work for me the way it did in my 20s.

    • jbcgulfstreamer said:

      I know your post is old, but I wanted to respond in case someone in this situation reads this. I am a woman very close to 60 and have been doing Body Beast for 8 weeks now. At first I had to lose some weight just to do any cardio like T25, after losing 30 lbs I started T25, but realized I didn’t have the strength I used to, so I need to get strong first. From not even being able to keep up with the Moderator, I now can do the workouts at a level between her and the regulars. Body Beast has given me back the strength (push ups against a wall to on the floor), I needed to actually accomplish the cardio. I’ve lost another 20 lbs, but more importantly, I lost 7 inches off just my hips (largest issue – pear shape, you know)! The weight loss has been very slow, but I am now in clothes I haven’t worn in 15 years! I still have a lot to go, but I am feeling great, and confidant this is a life style change, not a diet or quick fix. Start with very light weights in BB. I had to start with 0 (light) 3 (med) and 5 (heavy) until I could handle it so my shoulders wouldn’t give out. I am now up to 5-8, 8-10, and 15-20 depending on the muscle group. so go slow and hang in there, increasing as it “feels easy”, and listen to Sagi, he’s great for safe training.

  12. Queen La Mor said:

    Omg, this is a GREAT article. I’m so happy across this. I thought iwas tripping bc when istrength trained , the scale wasn’t moving. Buut, my body looked more lean & im taking this Nubian Booty Formula so my butt is WAY bigger BUT my waist is finally SMALLERRR! You HAVE to build muscle !! That is the KEY to weightloss. #21lbsDown

    • Tracy Mc said:

      Queen LaMor

      Don’t you LOVE weight training!!! I know I do. It has cHanged my body in so many ways that cardio never could. If have any questions about any of the beachbody programs send me an email at tracy@ housewise.com. I also run support groups monthly!

  13. Kate Healey said:

    Love this article! Women usually think cardio machines are the way to go, but weight lifting can tone so much better and FASTER! Thanks for posting this 🙂

  14. Pointworthy said:

    If its all so wonderful for women to lift weights, why do I instantly start putting on weight when I start a program with weights? The last one I tried was 21 day fix, and I had to give it up after 2 weeks because I had put on 5 pounds. I am trying to take off weight, not put it on. Help!

    • Jessie Marie said:

      You gain weight in the beginning because you are gaining muscle. Do not get on the scale when you start lifting, give it at least a few weeks. In my last challenge for 21 day fix I had a girl weight herself (even though I had told everyone not too :)) but she did and got so discouraged, however I told her to trust me and the process and guess what at the end of day 21 she had the BEST results out of everyone who did my challenge. Believe me I totally understand how you feel when your like “why am i getting bigger?!” I use to go to my boyfriend freaking out say I’m gaining weight, I’m getting wider, and he would tell me to trust the process. It grabs the muscles and then you start lean out after you stay constant and you will LOVE what does to your body if you get through the intital few weeks. I would love to talk more with you. My name is Tiu_JessMegs on instagram. JessieMarie on facebook (i believe you put in JessieMegleo though) and my email is JessieMegleo@gmail.com. I can also show you the after pictures of some people who felt the same way you did.

    • Susie B said:

      Pointworthy – Your weight gain was probably just water retention. When you workout, especially with an intense program, you will get micro tears in your muscles. As the body repairs itself, you will get sore and the muscles get inflamed. When they are inflamed, they retain water. If your nutrition was on point, then it was most likely not a gain in body fat. It also depends on your daily water consumption. If you were lower than normal or just don’t drink enough to begin with, your body will retain every drop it can. It may sound funny, but drinking more water will actually cause the body to finally release the water it was retaining.
      If you are already working with a coach, reach out to them and ask for help and advice. If you do not have one and would like to, I would offer to help you out and see how we can help you reach your goals. You can email me at BowerPowerTeam@gmail.com

    • Frazzled Mom Fitness said:

      Learning to trust the process has been one of my biggest failures in fitness. I started and stopped intense programs more than once because I got freaked out around Week 6. If I had stayed focused until the last 4 weeks then fat loss would have kicked in.

      You might see gains on the scale at first but your clothes will be falling off of you. I follow Jamie Eason on Facebook and she lost ALL of her baby weight within a few weeks just working out at home and following a clean diet. This encouraged me to pick up Body Beast again.

  15. Rfisbeck said:

    Pointworthy, diet and weight selection are two things that can determine your outcome for 21 Day Fix. It’s a great program but has to be tailored to each individual. Do you have a personal coach? If not I’d love to help!

  16. JessM said:

    Some great points! Personally, I’ve had a lot more success with consistent light strength training than I ever had with cardio. But don’t only focus on exercise!! Drop the weight for good by focusing on your all around health. Check out this good article for how to approach a complete weight loss plan: fatfreeme(DOT)net/big5

  17. Gina J said:

    I started Brazil Butt Lift two weeks ago. I had such a energy problem. I left the sixth day out to recuperate. Also, my lower back is bothering me. I have scar tissue on my tail bone. I wanted to lift my butt. I am 48 and i am not overweight. I want weight resistance for stronger muscles and bones. Screw getting old! I am not sure if Brazil Butt Lift is what I needed. I am seeing a difference. I hate my butt but love weight training. Not sure what to do.

    • Lyndsey Gibbons Anderson said:

      I did BBL and got bigger! Not what I wanted. I have been doing the 21 Day FIX and am more toned in my legs and butt. I have more muscle tone all over too. Have you thought about trying the FIX or Body Beast? I myself have not done Body Beast but I love the 21 Day FIX and FIX EXTREME!!

    • Tracy Mc said:

      Gina
      There are other programs that might be better for you if you have pain. I’m a beachbody coach and I’d be happy to answer any questions you may have. You can email me at tracy@housewise.com

    • Frazzled Mom Fitness said:

      Try Body Beast or ChaLEAN Extreme. I’m doing Body Beast right now and the Build Legs and Bulk Legs workouts really get the glutes with slow, controlled moves and heavy weights. I’m 45, BTW, and I’ve embraced weight training more than ever.

      • Debbie Cash Murray said:

        I’m 51 and have embraced weight training more than ever! I’m doing Chalene Extreme and I LOVE LOVE LOVE IT! My legs are like rocks! I’ve been with Beach Body for a little over a year and I’m in better shape, look better and feel better than I have in 25 years! Go 51 — I mean 35!!!

  18. Brooklyn Wolf said:

    PiYo is where it is at. You get strength training by using your own body weight and it picks up the pace so you get cardio too. And plus the stretch n flexibility make everything easier too. I

    • Viktoriya Spencer said:

      I love Body Beast, Planning to stay with it for the rest of my life. I am on week 7 of 2nd round, and it is fun! I like the way my body looks and feels (sometimes way too hot)! I recommned everybody to do and challenge themselves with Body Beast. I wish Body Beast set was with all the equipment that is needed for workouts. Is there live Body Beast classes person can join, get certified and teach? Please let me know. I am Viktoriya14

      • Andy B said:

        My wife loves Body Beast as well (and so do I!). I’ve been doing a lot of reading on the benefits of resistance training over the last 6-8 months or so, and two things have become abundantly clear: 1) Lifting weights can benefit pretty much everyone, and 2) Not nearly enough people understand this. I don’t think there are any classes available (yet?) to get certified and teach Body Beast, but I’ve had luck inviting buddies to work out with me to expose them to the program. Once you’re familiar enough with the routines, you can even do this at a gym without the benefit of watching the video. And, of course, you can connect with your fellow Beasters online to share tips. 🙂

      • Makeda Keegan said:

        Do you follow the nutrition plan and take the supplements as well, or did you do your own thing on that front?

    • nancy gerba said:

      I just got my Piyo Challenge pack. Cannot wait to start it! Still need to lose at least 75 more pounds (alot of it in the stomach). So, hoping it works out well!!

  19. Marie 937 said:

    Wow didn’t know all that. I’ve been with beach body for a month and feel great using the weights while I’m working out doing the 21 day fix extreme challenge.

  20. Sku11y said:

    I myself am on disability, and have been for 10 years. I don’t think there is a single part of me that works properly(meaning I’m in poor health). I am 39 years old and feel decrepid due to fybromialgia, 2 herniated discs, and authritis. I plan to start Body Beast or ordering it on the first. lifted weights when I was younger but quit when I got pregnant, I know it will help as long as I am careful at the start. I have my boyfriend willing to do this with me and help, so that is more motivation. I’m just really concerned about my lower back with the discs, looking at sugery soon. I know at my weights of 209 will be difficult on recovery so I need to lose as much as possible and I need to strengthen and tone pretty much everything. I am a little intimidated but there is a wedding dress in my future to get into as well. so again motivation.

    • Fawn said:

      Have you started body beast? Do you like it? If you want an accountability partner let me know. I struggled with thyroid issues and weight trying has been the most effective for me in loosing weight.

  21. Carolanne Miljavac said:

    I am LOVING Body Beast! On Day 4 after two years of coaching I finally committed to it. Me and three friends are in a group together and we are all in love with it! Weights have my heart I think. Can NOT wait to see where we are on day 90!

      • Coach Aceves said:

        Lorea, you can start off with a few weights and you don’t need a lot of space. I started with 10,15, and 20s, plus a stability ball in my garage or living room.

        • Michelle Audy said:

          LOL so glad I read the comments below here! I have been working on getting my body back to a healthier setting. I have been doing PiYo and tried some of the 21 Day Fix workouts, but I have had a hard time sticking to the workouts. My fiancé and I are sugar makers in Vermont and I always enjoy it when we are hauling out cut trees. Thinking back to my time in the woods just made it click for me: I MISS STRENGTH TRAINING! So I just bought Body Beast today and was looking to see what others would suggest for weights. So glad i read the comments! now i know i need to get some heftier weights today 🙂

          • Shelly Justice said:

            Body Beast!! Awesome GiRL! My husband is doing that one now. I’m thinking about doing it next maybe… Did you start it yet?

  22. Jennifer Boris Clark said:

    Just about finished ChaLean Extreme. Love it!! As the article states, success isn’t measured on the scale. I’m actually up a few pounds (mentally a little discouraging), but my clothes are fitting differently! Debating whether to go a second round with this or move to P90X. Advice??

    • Jessica Lillard said:

      Hi Jennifer 🙂 I’m of the opinion that mixing it up is always good for our muscles.
      If you have a coach, they can help you decide what might be right for you – if not, let me know – I’d be happy to help

  23. Dottie said:

    I just started tai Cheng and he mention using weighted gloves. As I practice and get better, would wearing things like that create a similar effect to resistance training? I know I need to lift, but I also know that I have to take things slow, otherwise I get burnt out and end up writing, or hurting myself.

    • Marisa Britton said:

      I use weighted gloves a lot with my cardio workouts once they start getting easier and aren’t challenging me as much

    • Samantha Braun said:

      There are some strengthening components to Tai Cheng, holding the plank and walking back and forth on hands “ninja ing ;)” is building resistance and bone density… There should be some bands in there too for a gentle but constant resistance to your muscles as they grow… but go slow if you need to on another program once your core and base mobility is there after Tai Cheng, and you’ll be amazed at how strong you really are with the foundation in place <3

  24. Keli Wakeley said:

    Started with PIYO to gain more strength and flexibility, moved on to the 21 day fix. The strength and muscle I have gained at 50 in such a short time is amazing, really helps me with my work as a horse trainer loving the workout with the weights.

    • Marisa Britton said:

      your doing amazing. keep going . if you don’t already have a coach your actively working with please contact me if your interested

  25. Tammy Efird said:

    I am so excited to get back to working out! A little over 5 years ago, I did the ChaLean Extreme with my daughter. The results were amazing. I was 45 years old and didn’t think I could lose weight and inches like I did. I followed all her eating tips and exercised regularly. I have been on disability since 2013 for Fibromyalgia and Chronic Fatigue Syndrome. So I had to find a regimen that I could do without causing flair ups of the syndromes. The amazing thing is that I actually started feeling so much better. Then I had a grandson born with HLHS. (Half of a heart.) That changed my lifestyle and I turned to not eating do to nerves. 5 years 6 open heart surgeries, 7 or more strokes and lots of rehab and me at the hospital the entire stays, he is doing amazing for his conditions. Now it’s time to get back to getting myself healthy. After gaining over 100 lbs, I am miserable. My daughter recommended me to buy the PIYO! I am so excited to get started. My doctor said stress and the lack of eating probably put the weight back on. I had kept it off before for more than a year. This time I plan on keeping it off for a lifetime and living a healthy life. I love that they have the blogs to help one another and encourage. I know it is possible, I have already did it once. Now I have to learn how to do it even if a crisis occurs. Nice to meet you all!

    • Marisa Britton said:

      It Sounds like your daughter is a great motivator and support system congrats to getting back to it and for not letting hard times be an excuse!!

    • Marisa Britton said:

      your welcome to message me I’m a beachbody coach and I would love to give you all the info possible, just easier over messaging.
      thank you hope to chat soon,
      marisa

  26. Aly Christine said:

    I love this a lot. A lot of my friends freak out because they think lifting weights is going to make them look like a man, but it wont and it helps a lot.

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