Why Women Should Lift Weights*

Wednesday, 5 October 2016, By Lauren Massey

There are so many reasons why weight training is important for your body. You will not turn into a large muscular woman who doesn't look feminine, rather you will create tone, curves, promote good heart and bone health and increase your fat burning capacity.  

1. More effective fat loss

A huge advantage to weight training is your body's ability to burn fat during and after exercise. After a heavy bout of strength training, you continue to consume additional oxygen in the hours and sometimes days after that follow.  This is known as excess post-oxygen consumption, or EPOC.

When your body uses more oxygen, it requires more caloric expenditure and increased metabolic rate. Combine your weight training with cardio straight after for an extra calorie hit for increased fat loss.

2. More muscle, more calorie expenditure

As you increase strength and lean muscle mass, your body uses calories more efficiently. Sitting burns fewer calories than standing, standing burns fewer than walking, and walking burns fewer than strength training.

If you have more lean muscle mass, you'll have more muscle contractions and thus burn more calories.

3. Curves

As you begin to weight train your body begins to change and create a nice hourglass shape. Though endurance exercise can help you lose weight, the weight comes in the form of both fat and muscle.

If you're losing both fat and muscle you can lose those lovely curves as well. Strength training can help create and sustain them.

4. Increased energy and strength

By becoming stronger you'll experience better performance in other areas of your fitness. For example, as your arms and legs become more powerful, this will in turn improve performance in running events etc. 

5. Bone Health

As you age you are at risk of losing both bone and muscle mass. Postmenopausal women are at greater risk of osteoporosis because the body no longer produces estrogen.   Resistance training is a great way to combat loss of bone mass, and it decreases the risk of osteoporosis.   Resistance training also means we are moving more which is what our bodies are designed to do.   By simply becoming more active and weight training a minimum of twice a week we can start to decrease joint pain.  Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability.

6. Stress relief

Exercise in general is a great way to manage stress.   Research has found that those who do weight training tend to manage stress better and experience fewer adverse reactions in stressful situations.

Studies have also shown that older adults who partake in moderate intensity weight training have increased memory and cognitive function.

Resistance training can improve all aspects of your life. Who doesn't want to feel stronger, healthier and more confident? So go on ladies, lift!


*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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