There is a prevalent stigma or misconception in society that women should stay far away from lifting weights; only men should lift weights.
This is further away from the truth. Many women think lifting weights will make them muscular like bodybuilders and cause them to lose their feminine look. We men are grinding to look like bodybuilders but not getting theirs even after years of training, so women will look like bodybuilders if they lift weights is a misconception. Women cannot carry muscle mass like men do because of the “Testosterone.” It is the hormone that is responsible for muscle mass. Biologically, women have lower testosterone levels than men. So, the problem of looking like gigantic bodybuilders is out of the problem list.
Weightlifting has various benefits for both men and women. Many women still think that they should only do cardio. There is nothing wrong with cardio, but if you take a mixed approach and include both cardio and weight training in your routine, then you will get the best of both worlds.
Though men and women have some biological and physiological differences, the benefits of training with weights are kind of similar.
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Lose fat and preserve muscle
When you are overweight, you tend to carry a good amount of fat. However, you will also carry a good amount of muscle. Do not worry; I am not indicating muscle mass like bodybuilders; it is just regular functioning muscle mass that everyone has.
Men and women usually have fat in different areas of their bodies. Females usually have more fat in their thigh and buttock areas, whereas men have most of the fat in the abdominal area.
If you only do cardio exercises to cut off the fat, you will be able to lose weight and a good amount of muscle. Muscles are essential for your body. One of the best ways to preserve muscle during weight loss is by doing weight lifting. As a woman, you can lift moderate weight with increased volume over time.
If you still doubt that it will make you bulky, then just google “Lean Beef Patty.” She has been a fitness influencer for many years. Just look at her physique, and then continue to read the rest of the article, as I am going to discuss other important aspects.
Be very clear that lifting does not make you bulky; it is the excess fat that makes you look bulky.
Improves bone density
When we get older, our bones start becoming weak. Diseases like” Osteoporosis” and “Osteopenia” have a chance of occurring when we get older.
Women over 30, especially, have a problem losing bone density, which might be a symptom of Osteopenia. One of the best ways to preserve bone density is to do weight training. Weight training improves joint and overall tissue health, which plays a vital role in reducing the chance of losing bone density.
When you do weight training, your joints experience stress. It is a good kind of stress that causes your joints to get stronger. You do not become very skinny or obese and carry a decent amount of muscle mass. Muscles are very metabolic, which means it takes more energy for your body to maintain them, so muscle burns calories passively, making weight loss easier.
Improve Cardiovascular Health
Combining your training session with weight training and hard work will improve cardiovascular health. Some people think only cardio or aerobic exercises enhance cardiovascular health, but they may not know that weight training also contributes to that.
When you do weight training, your blood circulation increases. Your heart needs to pump more blood to the working muscle, increasing the heart rate, which is a kind of training for the heart.
The muscles use the glucose; thus, the body can maintain the blood glucose efficiently.
What things should women keep in mind when they do weight training?
The exercises to develop any muscle are the same for both men and women. If you want to know which exercises to perform for any given body part, check the training guide area, where I have listed the best exercises you can perform at the gym or at home.
Some women think developing certain body parts, like the chest and shoulders, is not necessary. If you ask me, I will tell you to train each body part, as it will provide you with a more aesthetically pleasing physique.
When lifting weights, the things you should consider are:
Training Volume
Women recover very fast from training. In a 2010 study, it was found that after a good-intensity workout, it took men 36 to 48 hours to recover, but it took only 4 hours for women to recover.
Though this study is debatable as the gap seems too far, women generally recover quickly.
So when you design a training plan as a woman, try to use moderate weight and higher volume training.
Diet
Whether you lose or gain weight mainly depends on calories in and calories out. It is the same for both men and women.
You need to eat a certain amount of calories to maintain your current weight. Let’s assume your maintenance calorie is 2500. If you eat less than 2500 calories, you will lose weight, and if you eat more than that, you will gain weight.
Eat a good amount of protein. A good starting point is 0.8 grams to 1 gram of protein per pound of body weight. You can increase it later based on your goal.
If you have difficulty eating that amount of protein, add whey protein to your diet. Do not worry. It is safe if you buy it from a trusted brand. You can read the article “Top 5 myths about whey protein.”
Do not fall into companies’ marketing gimmicks. In the market, you will find women-specific protein powders. It is just straight-up “BS” Whey protein is the same for both men and women.
Training frequency
Women recover comparatively faster and can train as much as 6 days a week pretty easily.
However, it is not mandatory that you train for 6 days. Training for as little as 3 days a week will do the work.
Make sure you design your plan where each muscle group gets trained 2 times a week.
I have discussed different training splits in the following section: “What training split should you follow?”