6 Reasons Weight Training will change your Life | White Dress Workout


As a bride to be, looking your best on the biggest day of your life is probably one of your top priorities. If I told you weight training was a great way to help you achieve this goal, what would you think? If you’re currently shaking your head in disagreement then bear with me- I’ve listed my top 6 reasons below why weight training can change your life- not only for your big day and your honeymoon but for many years to come!


Resistance training is defined as any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance and can be in the form of dumbbells, resistance bands, your own body weight, bottles of water, or any other object that causes the muscles to contract.



Resistance training adds lean muscle mass, increases bone density and keeps your ligaments and tendons strong. Having increased muscle mass and bone density counteracts one of the principal effects of aging – loss of muscle mass (sarcopenia) and reduced bone density- which can lead to osteoporosis (increased risk of fractures).

If we live a fairly sedentary life without doing any form of exercise (resistance exercise in particular) then as we age, our body composition starts to change- our fat mass increases while our lean muscle mass decreases and by having less muscle mass, this makes our daily activities increasingly more difficult as we age.

Resistance training has also been shown to slow the aging process in your chromosomes and it all has to do with telomeres, the caps at the end of chromosomes that control aging. Telomeres become shorter as you get older, and longer telomeres are associated with longevity so its vital that we ncorporate some sort of resistance training program into our weekly routine to help us look and feel young even in our golden years.

Also, did you know that after the age of 30, research as shown that we lose on average 5 pounds of muscle mass every decade? This is why it’s super important that we hit that dumbbell on the head and do something about it before it starts to happen.


Are you sitting reading this hunched over on your phone or laptop? If so, I’m guessing you just sat up straight, right?

This brings me onto my next benefit of resistance training – better posture! Lifting weights and strengthening the muscles of the back in particular helps to promote better posture when sitting, standing and walking (down the aisle) and by adopting good posture, we also reduce the risk of back pain and kyphosis (rounded upper back).


Having increased muscle mass and bone density reduces your risk for injuries as the connective fibers and tissues also strengthen and ligaments become more flexible so you are somewhat less prone to injuring yourself as you go about your daily activities.

Having a strong core (abdominals) helps to promote strength and stability in the trunk so you should focus on strengthening this area with planks, side planks and bridges to reduce your risk of injury. My advice is to stay away from spinal flexion exercises (sit ups etc) that don’t in fact promote spinal stability, but increase the risk of herniated disks and other back injuries with the repeated flexion of the spine.


Muscle is metabolically active tissue that burns far more calories at rest than fat and Research shows that 1 pound of muscle burns around 7-10 calories per day, while 1 pound of fat burns only 2 to 3 calories, according to the American Council on Exercise.

Having more muscle mass increases your resting metabolic rate which is the amount of energy the body requires to perform basic daily functions such as respiration and digestion, according to the National Strength and Conditioning Association. Resting metabolic rates are higher in people with more lean body mass, or muscle therefore and increase in either physical activity or lean body mass will result in an increase in your daily energy expenditure and will positively affect the resting metabolic rate.


As exciting as it may be, organizing your wedding can be somewhat stressful too, especially as the big day gets nearer and you’re trying to arrange those final, all important details. The good news is that you can relieve some of this stress by hitting the gym and lifting weights.

When we exercise at a medium to high intensity, endorphins are released (chemicals produced in the brain during times of pain and stress) which helps to improve your mood and decrease tension. You may also find that you sleep better after a good weight lifting session too!


Cardio alone may help you to lose fat (and muscle which is a big disadvantage) but it won’t get you that amazing toned and defined shape that you may be hankering after. If you’re worried about looking like a bodybuilder too, then hopefully I can put those fears to rest, weight training won’t make you big and muscular but it will sculpt your body into a strong, toned and more defined you and it will also boost your confidence and unleash your inner wonder woman.

If you’re new to resistance training then I recommend incorporating 2 sessions a week with a professional trainer (puts hand up) who can guide you on proper form, technique and design a tailored program for you to kick start you with a strong foundation from which you can then build from. Also, don’t worry about being a beginner – we all have to start somewhere so work with what you’ve got and you will soon see progress little by little each week!

For personal training enquiries, feel free to email me at Jennie.law1989@gmail.com or head over to my Instagram white_dress_workout to see more.

The following two tabs change content below.
The girls at weddingsonline

The girls at weddingsonline

The girls from the UAE's newest wedding community with real weddings and lots of gorgeous inspiration!

Comments are closed.

Read previous post:
10 Romantic Wedding Morning Gift Ideas for Grooms

Surprise your groom with one of these sweet and romantic wedding morning gift ideas! Read More »