The 3 Pillars of Health: Fitness, Food, Sleep

7 Reasons Why Women Should Lift Weights


Many people want to know why women should lift weights.

hand weight

One of the quickest ways to reach your health and fitness goals is with weight lifting, also known as resistance training.

However, many women are turned off by the idea.

It’s quite understandable. Many gyms don’t feel welcoming to women. And many women are afraid of developing bulging muscles.

Let’s look at 7 real benefits that lifting weights offers to women.

1. You Will Build Strong Bones


Osteoporosis. The word strikes fear into the hearts of women. And well it should since 80% of the Americans suffering from this debilitating disease are women.

Weight lifting should be part of your defense against this disease. By lifting weights you use your muscles. These muscles then pull on tendons and those tendons pull on the bones they are attached to. By putting this beneficial stress on your bones, you signal to your body to make those bones stronger.

2. You Will Enjoy a Metabolism Boost

glucose metabolism

Have you ever felt like your metabolism was too low? Lifting weights can give you that metabolism boost you dream of. When you lift weights properly you’ll put stress on your muscles. Your muscles actually experience very tiny tears. After you’re done with the weights for the day your body now consumes extra calories to repair those tiny tears.

That’s how you increase your metabolism with resistance training. Plus, because you will be adding muscle you’ll continue to burn more calories day after day.

3. You Will Burn More Fat

lost body fat

You’re body will respond to your new resistance training routine. Slowly, you’ll start to increase the amount of muscle in your body. Muscles naturally use more energy each day. This is the idea of muslces being naturally more active than fat cells.

As you replace body fat with muscle you’re body will seem to shrink. You see, one pound of fat takes up 18% more space than one pound of muscle. You may weigh the same, but you’ll be smaller and your clothes will fit better.

4. You’ll Reduce Your Risk of Heart Disease and Diabetes

heart beat

Weight lifting requires your heart to efficiently circulate your blood to the muscles.

As you trade body fat for muscle your new muscles will help remove triglycerides and glucose from your blood. Having lower levels of glucose and triglycerides will reduce your risk of type 2 diabetes and hardening of the arteries.

5. You’ll Look Great With a Toned Body

woman with arm muscles

Many women are afraid that by lifting weights they will develop huge, bulging muscles and look like a guy.

You don’t need to be concerned. The main muscle building hormone is testosterone. Your body does not produce very much testosterone.

What you will experience is greater muscle definition and a generally toned and healthy look to your body.

6. You Can Enjoy Improved Balance

learning to balance

Try this simple test: while standing on one foot put on a shoe or a sock.

Many adults find this close to impossible.

The muscles that you need to balance on one foot tend to weaken with age. These are known as fast-twitch muscle fibers. By lifting weights you strengthen these fast-twitch muscles and will improve your body’s ability to keep you upright.

7. You’re Functional Fitness Will Be Greater

Mom holding baby

There’s really no point in lifting weights just for the sake of lifting weights. One of the biggest benefits to spending some time with the weights is to enjoy the rest of your life.

This is the idea of functional fitness – fitness that allows you to enjoy the rest of your life.

After you’ve been lifting weights for a while, you’ll realize that other activities are becoming easier. You can easily lift a bag of groceries out of the car while holing your toddler.

8. How to Get Started With Weight Lifting

Visual Impact for Women

Now you know the advantages you can enjoy in your life by adding some weighting lifting into your routine.

A good person to guide you is personal trainer Rusty Moore. Rusty has created a course specifically for women to help you achieve the sculpted body you’ve dreamed of.

Learn more about Rusty Moore and Visual Impact for Women from his official website.

Picture credit: Morgue File,, Wikimedia – public domain,, Flickr ggvic, Flickr,