I’ve worked in the health and fitness industry for well over six years now. I’ve worked with a variety of female clients from all different backgrounds and ages. As different as they all may seem, they all have one huge factor in common, a concern regarding weightlifting. Before I started working as a personal trainer, I can honestly say that I had the exact same concerns that most of my clients had. Before I was a personal trainer, I would be in the gym doing hours of cardio and maybe occasionally the leg press or some light dumbbell exercises.
I have long since changed my ways and do all strength training with occasional cardio. After switching up my training, I dropped two pant sizes, dropped several inches, and finally have that “toned” look that I was always working towards. All of my female clients of course were skeptical when I explained this to them but they soon were believers. They all were able to make exponential progress towards their goals once their training had shifted away from mostly cardio and over to strength training.
If you’re a female reading this, and you aren’t convinced either – read on as I will cover five truths of women and weightlifting.
5 Truths of Women & Weightlifting:
1. Weightlifting will help strengthen your bones
Women are four times more likely to get osteoporosis than men. Especially after the age of 50, your risk will increase. One of the best ways to keep osteoporosis at bay is to weight train. Weight training forces your body to work against gravity. Working against gravity will strengthen your bones and reduce your overall risk.
2. Weightlifting will increase your metabolism.
The more you strength train, the more muscle you will have which means that your metabolism will be faster. One pound of muscle will burn approximately 7-13 calories during the day. The science: your bodies basil metabolic rate [BMR] is essentially how many calories you would burn in a day if you did nothing but rest. The more muscle your body gains, the faster your BMR rate will be. Weightlifting will help you gain muscle which in turn will speed up your metabolism, meaning that your body during the day would naturally burn more calories.
3. Weightlifting will help you achieve that “toned” look.
Just about every female client I ever worked with, told me that one of their main goals was to look “toned”. In order to achieve that “toned” look, you need to have some muscle. You cannot tone what’s not there. Incorporating weightlifting and following a strength training program, will help your body gain muscle which will give you that “toned” look.
4. Weightlifting will help you lose inches.
The tighter something gets, the smaller it ends up being. Does that make sense? Weightlifting will help you lose inches all over your body. If you end up doing most of your weightlifting with free weights (barbells or dumbbells) you will also begin to notice some extra inches lost around your mid section. Not only is weight training good for working your extremities, but it can also significantly help with inches lost around the waist.
5. Weightlifting will not make you look big.
This is one of the most common fears among women. There are so many women who think that if they were to start weight lifting, they would end up with big muscles. Women do not have enough testosterone in their body to put on pounds and pounds of muscle. We have way too much estrogen. Women also have a much more difficult time gaining muscle than men because of that. So, I promise you, if you start weightlifting you will not look big.
These are just a few, brief truths about women and weightlifting. Stay tuned for part 2. Still on the fence about women and weightlifting? Share your thoughts with us in the comments below.
I need to start weightlifting more. My arms are looking rather flabby at the moment. I always marvel at women who weight lift!
Weightlifting is the best for helping our arms to to be toned! Our online store will soon be open with workout templates available for purchase 🙂
I did not know some of these things thanks for sharing.
I need to strengthen my muscles so my back doesn’t hurt as much. Not to mention being able to eat a bit more is a bonus.
Weightlifting is really good thanks for the post. takes me back to the time when i used to do this with my PT. I really need to get back to fit
Weightlifting is great!! We’ll be launching our online store with programs available for purchase soon 🙂
these are all such great ideas when it comes to lifting weights. I need to increase my weights at the gym, I was going to and lifting twice a week and need to do more like four times.
Definitely do! We will soon have weightlifting templates available in our online store for purchase.
What you pointed out was actually the reason why I don’t lift. Now I know! Thank you for sharing.
Awesome, glad you’re going to start 🙂
I want to start weightlifting soon. I think next month will be the first. I have some weights at home but they are the small kind, like 2.5 kg. Now I’m going swimming, and I want to combine them both.
Combining those would be a great workout, we will soon have home workouts available for purchase in our online store!
I love weightlifting, it’s really good for women, thanks for sharing!
You’re welcome 🙂
Those are amazing benefits! I’ll probably start some light lifting combined with other exercises as soon as I move to my new apartment. It’s cool – and always useful – being able to lift heavy weights.
Awesome!! We will soon have workout templates available for purchase in our online store with all body weight movements, perfect for doing in an apartment 🙂
I haven’t tried weightlifting since my back surgery but it’s on my list of things to ask about at my next doctor appointment. I really loved when I worked out with weights in the past.
Awesome, hopefully you’ll be able to get back into it!
I remember when cardio was the thing for women, and now it’s weight lifting. I like the idea of weight lifting over bouncing around for an hour.
It is definitely way more fun to weight lift than to do cardio!
Did not know weightlifting had some may advantages. Its quite an a information actually. My gym adventures have been something to note of..:-)…..i injured my knee and recovered, can i still do it ???
It would really depend on the type of knee injury and your recovery process. As long as your Dr. has cleared you to return to regular activity, you would be able to ease back into it at your own pace. But again, check with your Dr. first just to be sure 🙂
At first, I always thought the weightlifting would cause you to look so bulky and that’s why I never did it. But after doing more research about it, I now know the benefits and why it is great to add weightlifting to your exercise.
Definitely add the weightlifting into your exercise routine 🙂
Oh amazing post! It definitely helped shed better light on the myths about weightlifting. Been wanting to take a few weightlifting classes at my gym but now I feel more confident doing so.
Awesome, good luck with it 🙂
When I had time to go to the gym the thing I liked to do was dance aerobics. I’ve never lifted weights but I know they are very beneficial.
Try it out the next time you’re at the gym!
I do agree with all points of this post! Weightlifting is so awesome for women!
Glad you agree 🙂
You may be right that it may be harder for women to get that crazy muscle bound look. But things certainly still change. But there is so much beneficial with it as well.
When I was weight lifting a few years ago, I got in the best shape of my life. I had to have major surgery and then never went back to it. 2018 is my year to make it happen again.
Awesome, I really hope you can get back into it soon!