Why Women Should Lift Weights

Why Women Do Need a Strength Training Routine

By Elizabeth Quinn, About.com

Over the last decade, researchers have made extremely compelling arguments for the benefits of weight training for women and those over the age of fifty.Still, the number of women who take this recommendation to heart is still quite low. Most women who exercise are spending most of their gym time on cardiovascular exercise. Whatever your reasons for avoiding the weights, if you are a woman, here are ten reasons why you need to take strength training seriously.

  1. You Will Be Physically Stronger.
    Increasing your strength will make you far less dependent upon others for assistance in daily living. Chores will be easier, lifting kids, groceries and laundry will no longer push you to the max.If your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury. Research studies conclude that even moderate weight training can increase a woman’s strength by 30 to 50 percent. Research also shows that women can develop their strength at the same rate as men.

  2. You Will Lose Body Fat.
    Studies performed by Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. As your lean muscle increases so does your resting metabolism, and you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up.
  3. You Will Gain Strength Without Bulk.
    Researchers also found that unlike men, women typically don’t gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus.
  4. You Decrease Your Risk Of Osteoporosis.
    Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13 percent in six months. This, coupled with an adequate amount of dietary calcium, can be a women’s best defense against osteoporosis.

  5. You Will Improve Your Athletic Performance.
    Over and over research concludes that strength training improves athletic ability in all but the very elite athletes. Golfers can significantly increase their driving power. Cyclists are able to continue for longer periods of time with less fatigue. Skiers improve technique and reduce injury. Whatever sport you play, strength training has been shown to improve overall performance as well as decrease the risk of injury.
  6. You Will Reduce Your Risk Of Injury, Back Pain and Arthritis.
    Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.
  7. You Will Reduce Your Risk of Heart Disease.
    According to Dr. Barry A. Franklin, of William Beaumont Hospital inRoyal Oak,Michigan, weight training can improve cardiovascular health in severalways, including lowering LDL (“bad”) cholesterol,increasing HDL (“good”) cholesterol and lowering blood pressure. Whencardiovascular exercise is added, these benefits are maximized.
  8. You Will Reduce Your Risk of Diabetes.
    In addition, Dr. Franklin noted that weight training may improve the way the body processes sugar, which may reduce the riskof diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.

  9. It Is Never Too Late To Benefit.
    Women in their 70s and 80s have built up significant strength through weight training and studies show that strength improvements are possible at any age. Note, however, that a strength training professional should always supervise older participants.
  10. You Will Improve Your Attitude And Fight Depression.
    A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.

About the Author:

Elizabeth Quinn is an exercise physiologist and fitness consultant who hasbeen writing and editing health information content and working withathletes for over a decade.


Elizabeth has worked in sports medicine clinics, corporate wellnessfacilities and rehabilitation clinics. She frequently consults withindividuals and organizations regarding the design and implementationof functional fitness training programs. A former national silvermedalist in road and track cycling, Elizabeth continues to cycle, run,ski and can occasionally be found bike racing for Team Group Health.

A Message from Elizabeth Quinn:
Sports medicine has a reputation of being reserved for professionalathletes, but anyone who is active can benefit from understanding thebasics of sports medicine.

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3 Responses to “Why Women Should Lift Weights”

  1. I’m always glad to see people encouraging fit lifestyle :-)!! I’ve heard so many times women being afraid of gaining bulk by lifting weights, but really it’s definition that we get! And people often feel that they are too out of shape, or too old to make a change, but you are right, it’s NEVER too late! Great post.

    – Kloé

    • Great comment Kloé, thank you for your kind words. It is a common misconception that is given toward weightlifting by women, but you are right they gain definition in lifting weights. It is never to late for anyone to develop the body they want, especially if they are willing to work for it.

      You have a very insightful blog yourself. I’ll be sure to stop by.
      -JDR3

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