Know the 16 Benefits of Weight Training for Females

There is still a large misconception that females should not lift weights. According to the National Center For Health Statistics, only about 20% of women practice strength training. However, there are tremendous benefits of weight training for females. Now, what exactly are the benefits? To know about these, read the following array of the article.

Know the 16 Benefits of Weight Training for Females

Weight Training Burns More Fat and Calories:

Weight training or lifting weights should be added to your workout, as cardio with diet can lead to both fat and also muscle loss. So, by training with weights, you will only burn the fat and be able to burn more calories in a very short period of time as compared to cardio. In addition, when you do the weight training, your body remains in the fat burning mode long after you have left the gym. This is known as “Excess Post-Exercise Oxygen Consumption or EPOC effect. However, this effect does not happen when you do low-intensity cardio.

Weight Training Tones The Body:

Another benefit of weight training for females is that it tones the body. It means weight training helps in building lean muscle mass. When you build lean muscle mass, no matter what body shape you have, you will look fit and fabulous.

It Reduces the Risk of Muscle Loss:

One more benefit of weight training for females is that it reduces the risk of muscle loss. Your body starts losing muscle mass just after you hit the 30 years of age. And when it happens, your skin turns loose, and buttocks, chin, belly, arms, shoulders and chest sag. Unless you start taking the precautions right from your late 20s, you will surely suffer this muscle loss. One way you can prevent this muscle loss after 30 is by lifting weights or weight training.

A report that was published in Science Daily showed that muscle loss was greater in individuals who only did cardio, but those who mixed cardio and weight training burned, more fat and were able to prevent muscle loss.

Weight Training Enhances Metabolism:

Weight training also helps females in enhancing metabolism of their body. The metabolism will slow down as you age. And with this, you will gain weight and find it too difficult to lose the excess pounds. And in order to prevent or revert that, weight training is highly recommended. This is because there is a direct relation between your body’s metabolism and muscle mass. Your muscles have mitochondria, which convert glucose to the usable form of energy. When there is a muscle loss, the number of mitochondria will also reduce, which in turn will result in slowed down metabolism. Since strength training builds lean muscle mass and prevents age-related muscle loss, the number of mitochondria in the muscle cells will not reduce and your body’s metabolism will remain perfect.

It Helps Protect The Heart:

If you have a heart condition then cardio may not be your first choice. However, scientists have proved that by lifting weight or doing weight training, patients can improve and protect their heart. In fact, patients having coronary artery disease or CAD can improve their heart rate variability or HRV, endurance and heart muscle strength.

Weight Training Reduces The Risk Of Diabetes:

Diabetes is one of those diseases that can occur in anyone, regardless of their age. And guess, what can actually protect or reduce the risk of getting diabetes? Yes! It is the weight training.

A team of scientists led by Dr. Jose D. Botezelli conducted an experiment on participants on a high-fructose diet and they found that those who included weight training in their workout regimen, showed greater glucose tolerance, increased insulin sensitivity, reduced inflammation, and an improved lipid profile.

It Corrects Bad Posture:

Females can improve their posture by weight training in the right way. Lifting weights will help you build bone and muscle strength. As a result, bending and slouching will not happen and you can correct or reduce the risk of having bad posture.

Weight Training Improves The Muscle Strength And Power:

Weight training improves the muscle strength and power of females. Scientists at the University of North Carolina at Greensboro found that older females improved their muscle capacity and strength by doing resistance training or weight training. In another study, performed by Brazilian scientists, 3 days per week of circuit strength training helped the participants lose fat and improved functional performance.

It Is An Effective Energy Booster:

When you lift weights, you will notice a great difference in your energy levels throughout the day. This is because every fiber of your muscles will awaken and work effectively for utilizing the food in the form of energy. This helps you shed the fat and reduces inflammation in the body, which will help you lose weight and feel light and agile.

It Increases Flexibility:

Strength training increases the muscle flexibility in females. This is because the repeated stretching and contracting motion not only helps in building strong muscles and bones, but also improves the muscle flexibility. So, target different body parts with weight training along with other stretching exercises so as to maximize the benefits of lifting weights.

Weight Training Helps You Get Your Curves:

Weight training or lifting weights help female to get the right curves. In fact no workout can give you curves like strength training. Since lifting weights can help you build lean muscle mass, you will be able to shed fat and add properly toned curves to certain areas of the body. You can use dumbbells, barbells, resistance bands, or your body weight. You will get the right amount of curves in the right area, with weight training.

It Reduces The Risk Of Injuries:

Weight training or lifting weights can also help in preventing the risk of injuries. The muscles, bones, ligaments, and tendons are all strengthened when you perform weight training. In fact, the collagen production, or the production of primary fiber of connective tissue, increases when you lift weights. Thus, your bones are less fragile, and muscles are strong, preventing the risk of injuries.

Weight Training Enhances Sports Fitness:

Weight training improves the sport fitness. It must be noted that sports fitness depends on the muscle and bone strength, muscle power, endurance capacity, and quick reflex. If you are aiming to become fit in a certain sport, then you must do strength training along with cardio so as to improve your sports performance. Weight training has a positive impact on the heart health and connective tissues and also will help in improving your stamina, reflex and muscle power.

It Reduces The Risk Of Osteoporosis:

Weight training also strengthens your bones. It increases the bone density, which in turn reduces the risk of fractures and broken bones. Research has shown that weight training can increase spinal bone density so as to create a strong and healthy spine

Weight Training Improves Sleep Quality:

Weight training also improves in improving the sleep quality. American scientists have reported that older female and males who generally have difficulty falling asleep, reported better sleep after weight training. So, if you find it difficult to sleep, then do go for lifting weights or weight trainings.

Improved sleep quality will also have a direct positive impact on the mental health.

It Helps In Relieving Stress:

Weight training also helps in relieving stress. In general, any type of exercise has a positive effect on our mental health. When you lift weights for at least 2 days in a week, your entire focus is on doing the repetitions properly without injuring yourself. And when your mind is not thinking about work or home, it will reduce anxiety, alleviate depression, and have a stress-relieving effect.

Moreover, when you build muscles and slowly see the beautiful change in your body, you will feel pumped up and be ready and focused for more on positives in life.


So, we know that weight training is actually beneficial for females. It must be noted that it is best to lift weight every two days. This is because your muscles require time to recover. Make sure that you undergo the weight training under a professional fitness trainer and know about the best possible ways to train yourself for increasing strength and also improve your overall health.

Also Read:

Pramod Kerkar, M.D., FFARCSI, DA
Pramod Kerkar, M.D., FFARCSI, DA
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:November 6, 2018

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