5 Reasons Women Should Lift Weights

Get stronger without getting bulky.

Weight and strength training are often the best way for women to achieve their fitness goals. Some people believe they will get too bulky if they lift weights and that’s just not true! 

Here are five great benefits to weight training for women and 3 reasons why you won’t “get bulky.”

When you lift weights, you’ll get stronger, more mobile, have more energy, and feel more confident. 

1. Stronger bones: For women, a primary benefit of weightlifting is bone strength and maintenance. As you get older, your bones stop remodeling and can become brittle and weak. Resistance training can increase or maintain your bone mineral density, a key factor in preventing osteoporosis.

2. Reduced risk of disease: Studies show that resistance training can reduce your risk of certain chronic diseases, including type 2 diabetes and heart disease. Other research shows that strength training can decrease “mobility disability” and even your risk of some cancers.

3. Improved body composition: An enhanced physique isn’t the only benefit of a healthy body composition. Achieving and maintaining a healthy body fat percentage is one of the best things you could ever do for your health.

4. Strength and endurance: If you want to feel strong, fast, and fit, start lifting weights. Weight training makes you stronger for everyday activities, such as carrying groceries, and recreational ones, such as hiking other outdoor adventures.

5. Confidence and empowerment: Women can become empowered and confident through weightlifting. Every woman who lifts weights can tell you it feels phenomenal to experience yourself getting stronger and set personal records.

Some women worry they will get too “bulky” if they lift weights. It’s time we ended this myth. 

First of all, who cares if women put on muscle, anyway? It’s outdated and silly that people think women shouldn't have muscular physiques. Women can and should look the way they want.  

Second, it’s not as common as people think for women to “bulk up.”

I’ve been lifting weights in some way or form for eight years, and I wouldn’t call myself bulky.

Here are just a few reasons why women won’t automatically bulk up if they lift weights.

1. Calorie and protein intake: To build muscle, you must eat more calories than you burn, and many of those calories must come from protein. If you don’t eat above your maintenance calorie intake, don’t worry about packing on more muscle than you want.

2. Testosterone production: Women who lift weights don’t look like men who lift weights because of genetic and hormonal differences. Testosterone largely contributes to your muscle-building potential, so naturally, because women have less testosterone, they won’t build as much muscle as men.

3. Workout routine: Lifting weights for health isn’t the same as lifting weights for muscle. You’ll build some muscle by lifting light to moderate weights, but unless you hit the gym with the express intent of becoming extremely muscular, you won’t get bulky.

If you’re unsure where to start in the weight room, a World Gym personal trainer can help you find a fitness plan that works for you.