In our fitness series, I've invited guest trainers to share some of their best tips and tricks for getting fit during 2014. In this feature, Seattle trainer Justin Wade dishes up five things you can do to help you find your slimmer self. 

The days in which women only participated in aerobics classes are gone. It has long been debunked that strength training will make women bulky. If becoming bulky is your goal, you will have to do a lot more than just pick up some weights. Below are some major benefits to why women should start to lift.

  • 1

    Preventing Osteoporosis

    Incorporating weight training into your exercise routine has been shown to significantly increase bone density. According to WebMD, studies have also shown that strength training over a period of time may even help build new bone.

  • 2

    Healthier Heart

    Weight training can reduce blood pressure, improve cardiovascular function and reduce diabetes risk.

  • 3

    Injury Prevention

    Stronger muscles mean stronger connective tissue and stable joints, which can help avoid injury while working out or running.

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  • 4

    Weight Loss

    On average, for each pound of muscle you gain, you burn 35 to 50 calories more each day. Studies have shown that adding weight training to your cardio routine increases “after burn,” meaning that once you stop working out your body is still working to burn additional calories!