Why It’s Important For Women To Start Lifting Weights

If your workout routine is not delivering the results you would like, strength training and resistance training could help you to lose weight more efficiently while toning trouble spots. Many women are often hesitant to lift weights because they feel insecure about it or even a little fearful.

Misconceptions about weight lifting for women do not help the situation. Maybe you have heard that lifting weights can be dangerous for women, cause you to bulk up, or that it is bad for your joints. These are all myths and such stereotypes can prevent women from experiencing the many benefits offered by weight lifting. In fact, when performed correctly, weight lifting can help you to achieve a stronger, healthier body.

weight lifting for women

Benefits of Weight Lifting for Women

Among the advantages of weight lifting for women is more effective fat loss. While weight lifting is most well known for the ability to develop muscles, it can also help to burn fat both during as well as after exercise. In fact, weight lifting can be more effective than cardiovascular exercise in terms of burning calories. At the same time, weight lifting can help you to build more muscle while also increasing your strength.

As you are building muscle, you may also notice that your body takes on a curvier shape. While endurance exercise can be effective for losing weight, the downside is that the pounds you lose come from muscle tissue and fat. If you are losing muscle and fat, you will likely lose your hourglass shape, as well. Strength training can help you to create a beautiful shape and keep it.

Have you noticed that you have trouble sleeping? If so, weight lifting can help to improve the quality of your sleep, helping you to fall asleep faster, wake less during the night, and sleep deeper.

You might also find that you have increased energy levels once you begin lifting weights. Resistance training can help to deliver an increase in your energy expenditure even hours after working out. Instead of reaching for an energy drink or a cup of java, try reaching for a set of weights instead.

how to lift weights for women

Weight lifting can also be good for your heart health. Strength training and resistance training can help to reduce your risk of heart disease. Even the American Heart Association has approved weight lifting as a form of healthy exercise for those at risk for heart disease.

Furthermore, a study from the Journal of Strength and Conditioning reports that individuals who lift weights have a lower risk for heart disease, including high triglycerides, elevated glucose levels, and high blood pressure.

Concerned about osteoporosis? It’s certainly a valid concern. As a woman ages, she has a higher risk of bone and muscle mass loss. Women who are past menopause have an even greater risk for developing osteoporosis due to the fact that their bodies no longer produce estrogen. An effective way to combat bone mass loss is through resistance training.

Weight lifting can also provide effective stress relief. Women who strength train on a regular basis are typically better able to manage stress while also experiencing fewer negative reactions to stressful situations than women who do not exercise. Additionally, resistance training could also help to improve your cognitive function and memory.

Strength training can also be vital to helping you preserve muscle mass. The reality is that muscle mass begins to decrease as we grow older. This loss can be counteracted via strength training. Regardless of your age, you can preserve and even enhance your lean muscle mass with the right weight lifting exercises.

One of the reasons that many women are so reluctant to lift weights is a concern about becoming injured. In reality, lifting weights can actually help to decrease your risk of injury. Building muscle helps to increase your coordination and balance while protecting your joints from injury. As you age, this will become increasingly important.

Not sure where to get started with weight lifting? It’s actually easier to begin a strength training or resistance training program than you might think. You could even get started at home if you are unsure about working out in a gym.

lifting weights for women

One way to begin is by using your own body weight for resistance. This is a great way to build muscular strength. Try using abdominal crunches, pullups, and pushups; all of which are simple, even for beginners, but can help you to use your body weight.

Another option is to use free weights, such as dumbbells, weight bars, or barbells. If you have a gym membership, you could also use weight machines. Circuit-style weight machines are available at many fitness centers. The advantage to these machines is that they allow you to target different areas of the body. If you are new to using weight machines, be sure to ask for assistance from staff at the gym.

Rubber tubing is another excellent way to strength train. This type of workout equipment is relatively inexpensive and can be easily used at home.

So, how much weight should you use if you are just starting out? Choose a resistance level or weight that will fatigue your muscles after performing 8 to 10 repetitions. It’s usually a good idea to start out with a single set and then work your way up to more sets as you increase your strength.

Remember that while weight lifting can be somewhat daunting for many women, there can be many advantages that make strength training and resistance training well worth it.