Female Performing Deadlift Exercise With Weight Bar

In spite of the fact that weight lifting for women is associated with tons of health benefits, many women tend to stay away from strength training due to the fear of becoming too muscular.

Weightlifting does not make women bulky, instead, it makes them stronger and leaner.

Not only does it keep women healthier, it also helps prevent many health problems like heart disease, osteoporosis, joint pain, and back pain.

It is important, however, to not overdo it as this can cause oxidative stress and inflammation.

Different Types of Weight Training for Women

Weight training, also known as resistance training, is intended to improve your overall strength and endurance.

The different types of weight lifting for women (as well as for men) include:

Body Weight Training

Benefits: Helps improve your strength and endurance.

Body Building Training

Benefits: Focuses on individual parts of the body as well as increasing the overall volume. Helps build muscles and create a perfect shape for your body.

Powerlifting Training

Benefits: Helps improve raw strength and the development of lean body mass.

Overall Benefits of Weight Lifting for Women

Several studies have suggested that there are numerous benefits for women who lift weights regularly.

Although cardio exercises form an important part of any exercise regime, in order to achieve the maximum benefits of physical exercise it is vital for women to incorporate some form of strength training into their exercise plans.

Listed below are some of the unique benefits of weight lifting for women:

You’ll Burn Fat More Effectively

Slim young woman measuring her thin waist with a tape measure close up showing that weight lifting for women works

Several people think that weight training for women only leads to an increase in size when compared to cardiovascular exercise.

However, the fact is that resistance training can actually help you burn more calories than regular cardio workouts.

While aerobic exercise results in the burning of both fat and muscle, weight lifting almost exclusively burns fat alone.

It has been found that weight training enables your body to burn fat during and after the workout.

After a strenuous session of heavy weight lifting, your body continues to use up extra oxygen for a long time.

This requires the burning of more calories and an increased metabolic rate.

More Calorie Expenditure

Young Woman Weight Training

Just sitting somewhere and lifting weights can help burn calories.

The amount of calories you burn per day depends on the muscle contractions that occur daily.

Everything you do – from blinking, to brushing your teeth, to sleeping, to cooking causes the burning of calories.

The more muscle you have, the more energy your body expends.

While sitting burns lesser calories than standing, standing burns lesser calories than walking, and walking burns lesser calories than weight lifting.

The more muscle contractions you experience per day, the more calories you’ll burn.

By increasing your lean muscle mass and strength, you will experience more muscle contractions and thus burn more calories.

Improves Your Quality of Sleep

Young Woman Stretching After Waking Up

Weight lifting greatly improves the quality of sleep.

Not only does it help you fall asleep faster, it also helps you get a deeper sleep where you do not wake up quite often during the night.

According to a study by International SportMed Journal, high-intensity training during the morning greatly improves the quality of sleep and lengthens the duration of sleep.

Enhances Your Heart Health

Heart health

Another important benefit of weight lifting for women is that it improves cardiovascular health and lowers the risk of heart disease.

Strength training helps lower high blood pressure, high triglycerides, elevated blood glucose levels and large waist circumference, all of which are risk factors for heart problems.

These are just a few of the benefits that weight lifting for women can offer.

All of us want to stay healthy, strong and confident.

By challenging yourself to do the things that you thought were impossible, you are gaining more mental strength and confidence.

The days of lifting the pink dumbbells are long gone ladies, it’s time to pick up the heavy ones!

Does Weight Lifting Make Women Massive and Bulky?

The main reason many women shy away from weightlifting is because they believe that it will cause their body to become massive and bulky.

Men who do intensive resistance training achieve such huge body shape mainly because of the presence of high levels of testosterone in their bodies.

This hormone is largely responsible for the increase in lean muscle mass and strength in men who strength train consistently.

Compared to men, the level of this hormone is significantly low in the bodies of women.

Without this hormone, it is almost impossible for women to achieve such a big and bulky body.

As for women bodybuilders who have high muscle mass and massive body, the use of testosterone supplements or anabolic steroids is usually the reason behind their big body – not just weight lifting.

Weight lifting for women is not just about building strong muscles but is also a great way to reduce abdominal fat, stress, and the risks of health problems like cancer and heart disease.


If you wish to look great in a bikini, strength training is the best and most effective way to tone your body.

So what are you waiting for? Start lifting some weights and see your body transform into a lean, beautiful, toned and healthy one, just like you always wanted!