6 reasons why women must add weightlifting to their workout

Weightlifting and strength training are must be a part of a woman's workout regime. An expert tells you why, and we're sure you will be convinced!
how to start lifting weights
Start with something simple and light weight. Image courtesy: Shutterstock
Yashwani Arora Updated: 18 May 2023, 11:48 am IST
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For some women, getting muscular is the goal, but some just want to feel healthy,. Lifting weights has numerous perks that you might not get solely from cardio and dieting. Strength training is proven to aid in weight loss as well as build muscles, but the misconception is that weightlifting will lead to bulky bodies and a more manly physique. Many women fear gaining muscles and miss out on some amazing health benefits of weightlifting.

As women don’t produce as much testosterone as men, women won’t all of a sudden get ‘bulky’ by lifting weights overnight rather. In facr, it is more likely to be a healthy workout and promote several benefits.

Fitness expert Parina Midha tell HealthShots, “If you want to lose fat even when you are sleeping, weightlifting is your answer! We do not need to have access to fancy gyms and equipment to weight train. There are a plethora of options for bodyweight exercises to get you started on your weightlifting journey”.

Weight lifting promotes a better composition for your health, benefits you more as you age, and increases your longevity, says Midha, a strength and conditioning coach and Founder NEIKI Fitness Programs.

Benefits of weightlifting for women

1. Improves bone density and metabolism rate:

Lifting weights increases bone density leading to an increase in overall metabolism. It eventually lets you consume more calories and still stay in your dream shape. All the toned bodies that you envy are a result of weight training backed by the right nutrition.

2. Strengthen bones and muscles

Muscle mass decreases naturally with age through the process of osteoporosis. Weight lifting leads to muscle building, helps burn body fat, and strengthens your bones and joints. In addition, if done correctly, it reduces injury risk. A body strengthened through weight lifting is less likely to suffer injury.

3. Improves balance and coordination

Muscles form the foundation for all the movement, balance, and coordination of your body. Proprioception or working of sensors in your body can be enhanced through weight training. This helps to help avoid falls and fractures in the elderly.

Weight lifting can build muscles and improve balance. Image courtesy: Shutterstock

4. Regulates hormones efficiently

There are many more proven benefits of lifting weights. A 2013 study in the Journal of Sports Science and Physical Fitness, for example, found that full-body strength training was an effective way for pre-menopausal women to maintain bone mineral density. Also, weighlifting regulates your hormones more efficiently which in turn, leads to better sleep, better health, more confidence and improves your mood.

5. Reduces many chronic diseases and stress

Weightlifting improves cardiovascular health in several ways. It lowers cholesterol, heart diseases, blood pressure and reduces the risk of diabetes. It keeps you fit and healthy, promotes bone density, increases spinal bone mineral density, and enhances bone modeling.

6. Aids in weight loss

Weightlifting is better than cardio exercises. It helps in muscle building and aids in fat loss. It helps in boosting the metabolism rate and better absorption of nutrients. Strength training is one of the best ways to burn calories even while you are sleeping or resting.


Keep an idea of your risk of weight-related issues.

Check BMI
Move over weight lifting! Image courtesy: Shutterstock

The expert tip:

Most importantly, the right technique to lift weights is of utmost importance. If not done properly, it can cause more harm than good. On the other hand, the benefits of lifting will surface from day one.

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About the Author

Yashwani is best described as a voracious reader and ardent writer. She is a techie who enjoys both writing and coding. When she is not engrossed in either of these two, she enjoys exploring new places and trying new foods. ...Read More

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