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I think you will agree with me when I say that us women feel best about ourselves when we take care of our bodies: manicures, haircuts, eating healthy foods and wearing nice clothes.

But what’s the best way to feel great about yourself as a woman in the gym?

It turns out that lifting weights is very beneficial for women of all ages, sizes, shapes, and fitness ability levels. In this article, we are going to talk about all the great reasons why women should lift weights.

It is a great way to feel empowered, get fit, and boost your confidence through the roof!

woman lifting weights in gym

Why Women Should Lift Weights

Let’s just get right into it, my dears.

Lifting weights are going to make you feel so great about yourself. And, it is a nice change of pace from the usual cardio or yoga that us women tend to do.

There’s certainly nothing wrong with those forms of physical activity, but there is plenty for us women to do as a means of feeling fit and fine.

Just what can this method of exercise do for you?

Well, it mostly makes you feel good about yourself, gets you a feeling of empowerment, and helps you improve your fitness level overall. Many women think cardio is the way, but there’s so much more you can do.

Don’t fall into the cardio trap!

It is okay to do some cardio, indeed. But the benefits of weightlifting are numerous.

Benefits of Lifting Weights for Women

You can manage your diabetes. If you were diagnosed with Type 2 Diabetes, then it’s going to be important that you include weights into your fitness routine. It makes a difference in controlling blood glucose levels.

Weight training actually helps you improve your insulin sensitivity. Your blood sugar might not be as high if you build up some muscle.

Another great benefit of lifting weights for females is that we decrease our risk of sustaining an injury.

Training with weights is a great way to raise up your bone density and also build muscle. This becomes important when we women get older because we are susceptible to a natural decline once we get to be 40.

You can use weightlifting as a means of building stronger bones so that you decrease the risk of getting a fracture. You actually support your joints when you strengthen your muscles.

Decreasing your stress is another reason why you should not hesitate to pick up those dumbbells.

I think we can all identify with having a breakdown at work or school, even at home. Strength training can help you get endorphins going, and make you feel better than before.

Also, you can fight against dementia and Alzheimer’s.

The hormone known as Irisin is released during exercise. This promotes growth in the hippocampus which is the part of the brain that handles all our memories and learning tasks. And the physical strength of your noggin is increased too. Also, back and neck muscles associated with stress are worked when you lift.

And one benefit that you will enjoy is that workouts are not as boring when you are lifting weights. Sure, cardio is great because you can listen to music and just go about your business.

But running on a treadmill can get boring compared to walking around and trying a new weight machine or equipment.

Plus, weightlifting should be done with a partner or friend for safety, so you can talk to them, too.

woman lifting barbell on power rack

Is Weight Lifting for Women Necessary?

Do fish need water to thrive? Do dogs need walks?

Of course, it is necessary!

But why?

Well, the health benefits are easily the most important. We all want to live a long healthy life, enjoy our time traveling, making friends, raising our family and furthering our careers.

Women should also lift weight so their posture is improved. Poor posture puts pressure on your lower back.

This is true if you have a desk job. Lifting weights may help reverse this by making your back muscles even stronger and strengthening your core. It’s best if you do some compound movements to really maximize this benefit.

Your mental health is another great benefit to lifting weights. Getting regular exercise, especially one that empowers us and makes us stronger, gets you feeling confident, capable and ready to take on your day.

Looking good and feeling good is important too. After all, we want to feel proud of ourselves and wear our jeans and sleeveless shirts with pride!

And when your body is feeling strong and you feel good about yourself, it’s more fun to shop. Since I started weight training and toned up my arms, I just love looking around for tank tops to wear.

And don’t worry, you will not be walking around with huge man-arms if you choose to lift!

Women can lower their cancer risk.

Visceral fat actually increases the possibility of heart disease. It can also be a catalyst for cancer. These fat cells produce what we know as FGF2 which is a protein that triggers cancer.

Muscle mass is a strong predictor of cancer treatment results. So, in that sense, it is better to work now and build it up rather than to not take up weightlifting.

Your performance in sports will increase.

Do you like to golf with your spouse or friends? Do you love to go to the park for pickup soccer and pickleball games?

One of the benefits of weight lifting for women is that you can do better in your sport.

Golfers will increase their power when it comes to driving that club. If you love to cycle, you will be able to go longer with less fatigue. You will hit that tennis racquet with much more strength once you’ve been lifting.

And best of all, you can reduce your risk of injury when you combine lifting weights with your preferred sport.

Get ready to impress yourself with your best results yet!

woman in gym holding a kettlebell

Cons of Lifting Weights for Women

There is only one “con” to lifting weights for women. And you probably already know what it is.

Got a guess?

If you said “injury,” you are right. After all, any sport is dangerous if we do not follow the correct technique and only perform it within our limits.

Women can excessively overload their muscles during a workout session and then get muscle soreness. It is very common in beginners and those increasing the amount they choose to lift thanks to small tears that happen in the muscle.

This happens when you work the same muscle group with one or more exercises, or when you try lifting weights that are too heavy.

You can stay away from muscle overload by simply resting between your sets at least 60 to 90 seconds, and then slowly increasing the amount of weight that you lift.

And always be sure that you do a warm up before you begin working out. It can help improve your muscle flexibility, and in turn, prevent overstretching of the muscles.

There are other injuries women should be aware of as they start their weightlifting journey:

  • Overtraining – this can cause moodiness, sleeplessness, fatigue, and muscle pain. Rest for at least three days in between training sessions. Be sure to eat a diet rich with protein so muscles grow and repair.
  • Back Pain – If you execute exercises with improper form, you can bring yourself to a place of long-term nerve damage and short-term back pain. If you are new to weight training, use machines first and then get a friend or personal trainer to help you with free weights.

Free weights require more movements and have a higher risk of giving you back strain.

woman working out at home

And remember, if you want to feel comfortable while working out, invest in high-quality women’s training shorts and other gear that gives you exactly what you want to feel when doing hard work.

Is Weight Lifting Good for Weight Loss?

The answer is yes!

Many of us believe that cardio is the way to lose weight. But only doing cardio, as we found before, has us missing out on some great benefits for fat loss.

What do you mean, you ask?

For starters, there’s this thing called EPOC or “afterburn” as we call it. You will likely burn up more calories after a weightlifting workout because your muscles are repairing themselves and this stress requires more energy which comes from calories.

Incorporating lifting weights helps you burn more calories at rest. There are some serious BMR (basal metabolic rates) benefits. BMR is the number of calories your body burns while resting.

Indeed, a pound of muscle burns 7-13 calories over 24 hours, while a pound of fat burns only 2-5 calories.

So… let’s get lifting!

To Sum It All Up

Weight training is the ticket to a toned body, increased confidence, and great health and that’s why women should lift weights.

Be sure to go slow and work in your limits to avoid injury.

Tell us what you think!

Share your experience lifting or ask questions in the comments below!

emma lynn

Hi, I’m Emma Lynn

I’m a proud mother of two wonderful children and a wife to a loving, affectionate husband. I enjoy exercise – yoga (yes, I teach yoga as well), running, and going to different fitness classes from time to time.

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