Weight Training for Women

Effects of Weight Training for Women

The effects of weight training for women have long created an immense debate among females that has resonated throughout the entire fitness community.

Some people actually believe that weight training should not be practiced by females, because of the “negative” impact the sport could “potentially” have on their bodies.

The reality is that weight training is one of the best forms of exercise available; known to both men and women.

Did you know that lifting weights can directly promote fat burning and muscle building?

Weight training generates benefits that no other type of physical activity out there can come close to matching.

Fat Loss and Muscle Building

Weight training for women -as a mainstream hobby- didn’t really kick off until the big social media boom of the early 2010s.

Although the sport -as a whole- had been around since the early 1900s, women didn’t fully get behind the fitness movement until less than a decade ago.

It’s no secret that the sport has evolved and progressed a lot since it first started – but it still remains popular for the same reasons.

Strength training can help anyone lose weight, build muscle, and improve their overall wellbeing.

Believe it or not, weightlifting in the 1900s was originally a circus act that showcased strength.

Weight Training for Women

It didn’t take long for these performers -some of which were women- to notice that repetitive lifting made them look and feel stronger.

Weight training rapidly evolved over the years and ultimately became the sport/hobby that we all know today.

The machines and technology inside most training facilities have definitely come a long way, as has the knowledge on nutrition.

Weight training has been the subject of countless scientific studies that have proven its effectiveness.

Likewise, the small risks (injuries) associated with its practice can be easily avoided by using proper training techniques.

Training and Nutrition

The human body works just like a machine.

In order for it to function properly, it will need to be fed the right fuel (nutrients).

It’s really common to see a lot of women trying out the latest and greatest in diet pills, while they completely neglect their diet.

A large part of today’s society believes that, in order to lose weight, they must drastically reduce their caloric intake and use the hottest supplement on the market.

Let me quickly explain why they have it all wrong.

Weight training is a type of exercise that focuses on directly stimulating the body’s different muscle fibers.

When the muscles are exercised, the fibers are in constant stress and energy is being continuously expended.

This constant stress encourages the muscles to adapt by (microscopically) growing bigger and stronger – this is called hypertrophy.

Flexible Dieting

Exercise is only part of the equation, though – because the body needs nutrients and rest to carry on this complex process (hypertrophy).

If the body doesn’t receive the appropriate nutrients in adequate amounts, progress will be either very slow or inexistent.

In simple terms, your body requires macronutrients and micronutrients to function.

Macronutrients are divided into three large categories:

  • Protein
  • Carbohydrates
  • Fat

Micronutrients are also extremely important and harder to get in your daily diet.

Many athletes and bodybuilders like using sports supplements because they deliver these hard-to-get nutrients in the right amounts.

Types of Micronutrients:

  • Vitamins
  • Minerals

One of the biggest mistakes that people make when dieting is measuring their food consumption in calories.

Although there’s nothing wrong with doing this, there are better ways of managing our daily food intake.

A modern dieting approach -called flexible dieting- measures macronutrients instead of calories.

This dieting style is particularly useful because it’s a lot less restrictive and far more effective at building muscle and burning fat.

Common Misconceptions

There are a great number of myths and misconceptions related to women and weight training that I want to quickly discuss.

The most popular misconception of them all states that “If a woman lifts weights, she will begin to look like a man”.

This is nothing more than a myth that probably started when people saw pictures of hardcore, female steroid users.

It is true that weight training builds muscle, but it’s a lot more different for women that it is for men – because of hormones.

The hormone that’s in charge of the development of male characteristics is known as testosterone.

Men produce abundant doses of this hormone, while women only naturally produce minimal quantities; needed to promote bone health and maintain a healthy (feminine) amount of muscle mass.

Muscular Female Physique

Trust me when I say that even with all the testosterone in the world, it’s extremely difficult for your average guy to build muscle.

The crazy physiques that you see on the internet are likely loaded with synthetic hormones.

Women who weight training will be able to shape, tone, and define their bodies – while actively bettering their health.

Another myth -related to the previous one- is that women should stay away from free weights and stick to machines and cardio.

There is no reason why women should be afraid to train with free weights.

Training with free weights will not only help you shape and tone your body – it will also help you lose weight and increase your cardiovascular endurance at a greater rate.


Weight training is an awesome form of exercise that no women should be scared of practicing.

Weightlifting is one of the best ways to shape your physique while keeping your body and mind healthy.

Contrary to popular belief, this type of training will not make you look like a guy.

Lastly, remember that it’s extremely important to watch your diet and eat all the right nutrients.

Sports supplements can also be of great help, but should only be used when the person has a complete understanding of how to use them.