The no BS guide to weight training for beginner to intermediate lifters.

5 Astonishing Benefits of Weight Training for Women

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Benefits of weight training for women

In this post I will be showing you the benefits of weight training for women and why you are shooting yourself in the foot by avoiding it.

For some reason women fear lifting weights. I have no idea how this myth started but a lot of women still believe lifting weights is going to make them bulky. I am here to tell you that it is simply not true. You will not turn into a mini Hulk the moment you touch a barbell or dumbbell.

If you ask any women who has been lifting for a while they will tell you that they wish it was that easy to build muscle. It is really hard to build muscle, some people who are genetically blessed may be able to build muscle more easily but it still requires dedication, effort and time.

What are the benefits of weight training?

It helps with fat loss and increases your metabolism

Fat loss and increased metabolism

Weight training can be a fantastic tool for fat loss if used in conjunction with a good nutrition plan.

So why does lifting work so well for fat loss?

Studies have found that your body continues to burn calories after a weight training session. This is called EPOC or excess post-exercise oxygen consumption.  Researchers further found that resistance training creates a greater EPOC response than aerobic exercises like running or cycling.

What does all of this mean though? Firstly, lifting gives you more bang for your buck because you burn calories during your workout and afterward.

Secondly, due to the increase in calories burned your body will require more calories to sustain itself.  If you are not eating in a surplus (more calories than your body needs) your body will use your fat stores as a fuel source.

Of course, you need to ensure that your muscle is preserved by eating enough protein.

Lastly, an increased muscle mass will lead to a higher metabolic rate which means your body will need more calories to perform daily tasks and to exercise.

As always, consistency and patience are crucial. You will not see results overnight so be realistic with your goals.

Decreases risk of Osteoporosis

Just when you thought it couldn’t get any better, it did. Researchers have found that resistance training is essential for maintaining and building bone mass.

Resistance training maintains and builds bone mass by increasing your bone density. Increased bone density then leads to a decreased risk of developing osteoporosis. If you didn’t know what Osteoporosis was, it is a bone disease that causes your body to lose bone density. This puts you at a higher risk for fractures.

Reduces the risk of heart disease

Heart disease

Another one of the great benefits of weight training for women is the reduced risk of heart disease. Studies have found that one hour of weight training a week could reduce your risk of a heart attack by 40-70%. This may be due to the increase in blood flow and the potential fat loss related to lifting.

People who are overweight are more likely to suffer from lifestyle diseases such as high blood pressure, high cholesterol and diabetes. Therefore, it is reasonable to assume that a decrease in overall bodyweight will reduce your risk of the lifestyle diseases that are particularly bad for your heart i.e. high blood pressure and high cholesterol. 

Researchers further found that resistance training can reduce your blood pressure by up 20%. This is great news if you suffer from high blood pressure. It is always a good idea to check with your doctor before you start any kind of training routine.

Improves mood and mental health

The benefit of weight training extends beyond the physical benefits. Lifting helps to improve your mood and mental health as well. Researchers have conducted various studies to measure the effect of exercise on depression and found that exercise helps to reduce depression in patients.

They also found that exercise had a long lasting effect as participants maintained the improvements in mental health throughout the 12 month period after the study. During exercise your body releases endorphins which are your feel good chemicals.

They create a similar effect to morphine and leaves you feeling happy and positive. You may have noticed that you feel almost euphoric after a workout, that’s all the endorphins working their magic.

It helps to build curves

Build curves

The beauty of weight training is that you can create your training routine according to your goals. If you want to build a booty and some fire legs to help balance out your physique, then you can.

Or maybe you have always wanted shoulder boulders and a sculpted back. Lifting gives you the opportunity to sculpt your body how you want to.

Which means you can build the curves you want, where you want them. This will take time and consistency though, but it is possible.

I know I said there were 5 benefits of weight training for women but ya girl couldn’t control herself and added one more. Full disclosure, this benefit isn’t scientifically proven but in my humble opinion lifting makes you a total badass and a true goddess (step aside Athena, there’s a new fish in town😉).

Don’t forget to check out the Free Resources Library which has a bunch of handy guides and cheat sheets to help you with your fitness journey.

Happy lifting goddess!

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