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Weight training for women: Why you should be doing it

Writer's picture: Dani DipierroDani Dipierro

In recent years, weight lifting has gained immense popularity among women, yet it remains surrounded by myths and misconceptions. Many still believe that lifting weights will make women bulky, overly muscular, or that it's only beneficial for men. However, these myths couldn't be further from the truth. Weight lifting offers numerous benefits that go beyond physical appearance, contributing to overall health, mental well-being, and empowerment. This blog will delve into why weight lifting is crucial for women, debunk common myths, and highlight the comprehensive benefits that come with incorporating weight training into a fitness routine.

Dani & Danai at the EMPWR photoshoot
Dani & Danai at the EMPWR photoshoot

Debunking the Myths

Before diving into the benefits, it's essential to address and debunk some of the common myths associated with women and weight lifting.

Myth 1: Weight Lifting Makes Women Bulky

One of the most pervasive myths is that weight lifting will make women excessively muscular. The truth is, women generally don't have the same levels of testosterone as men, which is a key hormone in muscle growth. While women can certainly build strength and muscle, achieving a bulky physique requires specific training and dietary regimens that most women don't follow. Instead, weight lifting helps women achieve a toned and lean physique.

Myth 2: Cardio is Better for Weight Loss

Many believe that cardio exercises are the best way to lose weight. While cardio is beneficial for heart health and burning calories, weight lifting plays a crucial role in weight loss and maintenance. Lifting weights increases muscle mass, which in turn boosts metabolism, allowing the body to burn more calories even at rest. This combination of muscle growth and increased metabolic rate makes weight lifting an effective tool for long-term weight management.

Myth 3: Weight Lifting is Dangerous

Another misconception is that weight lifting is inherently dangerous, particularly for women. Like any form of exercise, weight lifting carries some risk if done incorrectly. However, with proper technique, guidance, and moderation, weight lifting is safe and can be an empowering addition to any fitness routine. Using appropriate weights and focusing on form can prevent injuries and enhance the benefits of strength training. Physical Benefits of Weight Lifting

The physical benefits of weight lifting for women are extensive and multifaceted. From improving strength to enhancing overall health, here are some of the key advantages:

Increased Strength

Weight lifting significantly enhances muscle strength. This increased strength isn't just beneficial for athletic performance but also improves everyday activities, making tasks like carrying groceries, lifting children, or performing household chores easier and less strenuous. Enhanced strength also contributes to better posture and stability, reducing the risk of falls and injuries.

Improved Bone Health

As women age, they are at a higher risk of developing osteoporosis, a condition characterised by weak and brittle bones. Weight lifting stimulates bone growth and increases bone density, which is crucial for preventing osteoporosis and maintaining bone health. Incorporating strength training into a regular fitness routine can help women build and preserve strong bones, reducing the risk of fractures and other bone-related issues.

Enhanced Metabolism and Weight Management

Building muscle through weight lifting increases metabolic rate. Muscle tissue burns more calories than fat tissue, even at rest. This means that the more muscle mass a woman has, the more calories her body will burn throughout the day. This boost in metabolism aids in weight management and helps in achieving and maintaining a healthy body composition.

Better Cardiovascular Health

While cardio exercises are commonly associated with heart health, weight lifting also offers significant cardiovascular benefits. Strength training improves circulation, lowers blood pressure, and reduces the risk of heart disease. Incorporating weight lifting into a fitness routine can enhance overall cardiovascular health and contribute to a healthier heart.

Mental and Emotional Benefits

Beyond the physical advantages, weight lifting also offers numerous mental and emotional benefits. Engaging in regular strength training can have a profound impact on mental well-being and emotional health.

Boosted Confidence and Self-Esteem

Achieving new milestones in weight lifting, such as lifting heavier weights or mastering a new exercise, can significantly boost confidence and self-esteem. This sense of accomplishment extends beyond the gym, positively impacting other areas of life. Women often find that as they grow stronger physically, they also become more confident and empowered in their daily lives.

Reduced Stress and Anxiety

Exercise, in general, is known to reduce stress and anxiety levels, and weight lifting is no exception. Engaging in strength training releases endorphins, which are natural mood lifters. The focus required during weight lifting sessions can also serve as a form of mindfulness, helping to clear the mind and reduce stress. Over time, regular weight lifting can lead to a significant reduction in anxiety and an overall improvement in mental health.

Improved Sleep Quality

Regular physical activity, including weight lifting, has been shown to improve sleep quality. Strength training helps regulate sleep patterns, making it easier to fall asleep and stay asleep throughout the night. Better sleep quality contributes to overall well-being, enhancing mood, cognitive function, and physical health.

Empowerment and Community

Weight lifting can be an incredibly empowering activity for women. It fosters a sense of strength, independence, and resilience. Additionally, the community aspect of weight lifting can provide support, motivation, and a sense of belonging.

Dani training Tiana in her apartment gym
Dani training Tiana in her apartment gym

Sense of Empowerment

Lifting weights challenges women to push their limits and achieve new levels of strength. This empowerment transcends the physical realm, instilling a sense of resilience and determination that can be applied to various aspects of life. Women who engage in weight lifting often find that they feel more capable and empowered to tackle challenges and pursue their goals with confidence.

Community and Support

The weight lifting community is diverse and inclusive, offering support and encouragement to women of all fitness levels. Joining a gym, participating in group classes, or connecting with other women who lift can provide a sense of camaraderie and motivation. The shared experiences and collective progress within the community create a supportive environment where women can thrive and inspire one another.

Practical Tips for Women Starting Weight Lifting

For women who are new to weight lifting, getting started can be intimidating. Here are some practical tips to help ease the transition and ensure a positive experience:

Start Slow and Build Gradually

It's important to start with lighter weights and gradually increase the resistance as strength and confidence build. This approach helps prevent injuries and allows the body to adapt to the new demands of weight lifting.

Focus on Form and Technique

Proper form and technique are crucial for preventing injuries and maximising the benefits of weight lifting. Consider working with a certified personal trainer, especially in the beginning, to learn the correct form and technique for various exercises.

Incorporate a Variety of Exercises

Incorporating a variety of exercises targets different muscle groups and ensures a balanced workout. Compound movements, such as squats, deadlifts, and bench presses, engage multiple muscle groups and are particularly effective for building strength and muscle mass.

Listen to Your Body

It's essential to listen to your body and avoid overtraining. Rest and recovery are just as important as the workout itself. Ensure that you are getting enough rest between workouts and pay attention to any signs of discomfort or pain.


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