Top 5 Benefits Of Weight Lifting For Women With Easy To Do Exercises

Welcome to all Iron Women! Are you looking to kickstart your weight-lifting routine but need clarification because of the myths surrounding it? Well, you are not alone because in our country, weightlifting is often considered to be a predominantly masculine phenomenon, and there are tonnes of tales that cite women should not weightlift. 

Well, this blog here is to debunk all those myths and sorry tales! Remember the movie Dangal and how amazingly the characters ruled throughout the movie despite being always pushed back? Science says weightlifting, in all cases, benefits females emotionally, mentally, and physically. Studies like one in the Journal of Strength and Conditioning Research show that women who lift weights experience a 20-30% increase in metabolic rate, meaning they burn more calories even at rest! 

In this blog, we will explore different aspects of weight lifting for women and how you can start your own weightlifting journey like a pro! So, let’s tear down those useless myths and lift to be empowered! Read on!

Table Of Contents

1. 5 Benefits Of Weight Lifting For Women

2. 8 Best Weight Lifting Exercises

3. Common Myths And Misconceptions

4. Getting Started With Weight Lifting For Women

5. The Final Say

6. FAQs

7. References

5 Benefits Of Weight Lifting For Women

Weight lifting exercises are a great way for women to improve their overall health and fitness. It can help to build muscle, strengthen bones, reduce fat, and improve cardiovascular health. Weight lifting can also help to improve mood, reduce stress, and boost confidence. Here are some specific benefits of weight lifting for women:

Also Read: Strength Training Guide For Beginners

1. Building Physical Strength

Physical strength increases with the help of weight lifting, which is the most crucial advantage. Weight lifting works wonders to achieve a toned physique and lean muscle rather than increasing the bulk in women. Strength training for women is also beneficial as it increases bone density and curbs the risk of osteoporosis, which affects women as they age and improves posture. A strong core is obtained, which reduces the back pain that hinders a woman's daily activities.

People have misconceptions regarding the increase in bulk for women who weigh, but it is not true. A 2023 study published in the journal ‘Frontiers in Physiology’ found that weightlifting can increase muscle strength and endurance in women by up to 50%. 

2. Fat Loss and Body Composition

To improve body composition, weightlifting is a powerful tool for women that helps them lose body fat or achieve weight loss goals. Muscle mass increases with consistent weightlifting, which boosts the metabolic rate and helps burn calories even if you are not exercising and resting. 

A 2023 study published in the journal ‘Obesity’ found that women who engaged in weightlifting for 12 weeks lost significantly more body fat and gained more muscle mass than women who did not exercise. 

Also Read: 8 Tips For Weight Loss At Home For 2023

3. Enhanced Metabolism

Over some time, when you consistently follow weightlifting, you can see changes in your metabolism, which helps to burn faster calories than normal. It also helps to boost well-being and improves energy levels. 

Weightlifting is essential to prevent weight gain and have a healthy weight throughout life. A 2023 study published in the journal Obesity Reviews found that weightlifting can increase metabolic rate by up to 15% in women.

4. Disease Prevention

Weightlifting offers numerous health benefits beyond aesthetics and strength. Chronic diseases, like arthritis, heart disease, and diabetes, can be reduced or managed with the help of weightlifting. A 2023 study published in the journal Arthritis & Rheumatology found that weightlifting can help reduce pain and improve function in women with arthritis.

5. Empowerment And Confidence

Weightlifting is not just about physical gains; it is also a source of empowerment and confidence for women. Overcoming physical challenges and setting and achieving fitness goals can boost self-esteem and mental resilience. A positive self-image with a can-do attitude builds when you lift the weight, increasing the sense of accomplishment.

Also Read: Get Fit With 6 Dumbbell Exercises for Weight Loss

8 Best Weight Lifting Exercises

Here are some of the most popular weight lifting exercises for women that you must know:

Common Myths And Misconceptions

Now that you have observed several benefits of weight lifting for women, there are still some myths that can create misconceptions about women who want to start weight lifting. It is time to burst these myths so that every woman can achieve her dream of being stronger!

Myth 1: "Weight Lifting Makes Women Bulky."

This is the most persistent myth. Women generally lack the levels of testosterone necessary to build bulky muscles. Instead, weight lifting promotes lean muscle growth and a toned physique.

Myth 2 : "Weights Are For Men, Not Women."

Weightlifting is not categorised for only men; women can also lift weights for overall strength, as discussed above. Weightlifting is important to improve fitness, strength, and health. Imposing a restriction based on gender is an outdated stereotype. Both men and women can benefit from weightlifting, fostering equal opportunities for achieving optimal health and well-being.

Myth 3: "It's Unsafe For Women, And They Will Get Injured."

Well, it is not correct at all, as guidance is required to curb the risk of getting injured, and weightlifting is great for women to strengthen the core and muscles, which improves stability.

Also Read: How To Prevent Injuries During Workout?

Getting Started With Weight Lifting For Women

If you are a woman interested in embarking on a weightlifting journey, here are some essential steps to get started:

1. Consult A Professional

It is vital to consult a professional if you are planning to start weightlifting because the professional can guide you at every step and build a regime for you that is suitable for your age and type of body. So always consult the professional before starting weightlifting for good results.

2. Start With The Basics

Begin your weight-lifting journey with foundational exercises like squats, deadlifts, bench presses, and overhead presses. These compound movements engage multiple muscle groups, providing an excellent full-body workout.

3. Progress Gradually

Weightlifting for women is all about progression. Start with lighter weights and gradually increase the resistance as you become more comfortable with the movements. This progressive overload is essential for muscle growth and strength development.

4. Focus On Form

Proper form is crucial in weightlifting to prevent injuries and maximise results. Pay close attention to your technique and consider working with a trainer to ensure you are lifting correctly.

5. Incorporate Cardio And Recovery

While weight lifting for women or men, it is essential to include cardiovascular exercises for overall fitness and heart health. Additionally, prioritise rest and recovery to allow your muscles to repair and grow.

The Final Say

Weightlifting is a powerful tool that offers women numerous physical, mental, and emotional benefits. By challenging these misconceptions and embracing weight lifting as a part of their fitness journey, women can experience a positive transformation beyond the gym and enhance their overall quality of life. So, pick up those weights and start your journey towards a stronger, more empowered you!

FAQs

1. Is weightlifting safe for women?

Yes, weightlifting is considered safe for women. Always try to do it under the guidance of professionals.

2. Are there any side effects of weight lifting for women?

Although weight lifting has a low risk of side effects, improper execution or lack of guidance can lead to injuries.

3. Can women of all ages do weightlifting?

Yes, women of all ages can do weightlifting, but the point of concern would differ.

4. How many times a week can weightlifting be done?

Weightlifting can be done 2-3 times a week.

5. Does weightlifting help to lose fat?

Yes, weightlifting does help to lose fat and increase lean muscles in the body.

6. Weight lifting for weight loss females?

Weightlifting helps to lose fat, develop lean muscle, improve metabolism, and increase bone health, hence aiding weight loss.

References 

• https://www.verywellfit.com/why-woman-should-lift-weights-

• https://www.healthshots.com/fitness/muscle-gain/6-reasons-why-women-must-add-weightlifting-to-their-workout/

• https://www.puregym.com/blog/exercises-for-female-fat-loss/

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