{"id":9704,"date":"2025-10-04T15:48:53","date_gmt":"2025-10-04T21:48:53","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=9704"},"modified":"2026-02-14T14:49:02","modified_gmt":"2026-02-14T21:49:02","slug":"why-weightlifting-is-great-for-women","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2025\/10\/04\/why-weightlifting-is-great-for-women\/","title":{"rendered":"Why Weightlifting Is Great for Women"},"content":{"rendered":"

The reasons why weightlifting is great for women are varied and include burning more fat, boosting your metabolism and feeling empowered. Below are 10 reasons why weightlifting is great for women, and how you will benefit from all of them. Make sure to check out all of the great weightlifting programs and workouts in the BODi Library<\/a><\/strong>.<\/p>\n

\"Why<\/a><\/p>\n

From the BODi Blog by\u00a0Whitney Provost<\/strong><\/a><\/span><\/p>\n

Many women believe the only way to lose weight is to do cardiovascular (aerobic) exercise, but without adding weight training to their workout routine, they are missing a key component to\u00a0weight loss.<\/p>\n

If you\u2019re serious about building serious muscle, ladies, try\u00a0LIIFT4<\/a><\/strong>\u00a0or\u00a0LIIFT MORE<\/a><\/strong>, Joel Freeman\u2019s programs that combine weightlifting and calorie-burning high-intensity interval training (HIIT).<\/p>\n

When you\u2019re weight training, you shouldn\u2019t rely exclusively on the\u00a0scale\u00a0to gauge your progress. You can use a\u00a0body fat tester\u00a0or a tape measure to\u00a0track how many inches\u00a0you\u2019re losing.<\/p>\n

The size of your body will shrink as you shed fat and build muscle, but your weight may not change as dramatically as you expect. Besides, what\u2019s more important, the number on the scale or how you look in\u00a0selfies?<\/p>\n

If you\u2019re still not convinced that you need to lift weights, here are 10 reasons you should reconsider.<\/p>\n

1. Burn More Fat<\/strong><\/h2>\n

\"Woman<\/p>\n

Researchers at Tufts University<\/a>\u00a0found that when overweight women lifted heavy weights twice a week, they lost an average of 14.6 pounds of fat and gained 1.4 pounds of muscle.<\/p>\n

The control group, women who dieted but didn\u2019t lift weights, lost only 9.2 pounds of fat and gained no muscle.<\/p>\n

When you do an intense weight training program, your metabolism stays elevated and you continue to burn fat for several hours after working out.<\/p>\n

During regular cardio exercise, you stop burning fat shortly after the workout.<\/p>\n

2. Change Your Body Shape<\/strong><\/h2>\n

\"Woman<\/p>\n

You may think your genes determine how you look, but that\u2019s not necessarily true.<\/p>\n

Weight training can slim you down, create new curves, and help avoid the \u201cmiddle-age spread.\u201d<\/p>\n

So,\u00a0no, you won\u2019t bulk up \u2014 women don\u2019t have enough muscle-building hormones to gain a lot of mass like men do.<\/p>\n

If you keep your diet clean and create a calorie deficit, you\u2019ll burn fat.<\/p>\n

3. Boost Your Metabolism<\/strong><\/h2>\n

\"Image<\/p>\n

The less muscle you have, the slower your metabolism will be. As women age, they lose muscle at increasing rates, especially after the age of 40.<\/p>\n

When you diet without doing resistance training, up to 25 percent of the weight loss may be muscle loss.<\/p>\n

Weight training while dieting can help you preserve and even rebuild muscle fibers. The more lean mass you have, the\u00a0higher your metabolism\u00a0will be and the more calories you\u2019ll burn all day long.<\/p>\n

4. Get Stronger and More Confident<\/strong><\/h2>\n

\"Fitness<\/p>\n

Lifting weights increases functional fitness, which makes everyday tasks such as carrying children, lifting grocery bags, and picking up heavy suitcases much easier.<\/p>\n

According to the\u00a0Mayo Clinic<\/a>, regular weight training can make you 50 percent stronger in six months. Being strong is also empowering!<\/p>\n

Not only does it improve your physical activities, but it also builds emotional strength by boosting self-esteem and confidence.<\/p>\n

5. Build Strong Bones<\/strong><\/h2>\n

\"X<\/p>\n

It\u2019s been well-documented that women need to do\u00a0weight-bearing exercises to build and maintain bone mass<\/a>.<\/p>\n

Just as muscles get stronger and bigger with use, so do bones when they\u2019re made to bear weight.<\/p>\n

Stronger bones and increased muscle mass also lead to better flexibility and balance, which is especially important for women as they age.<\/p>\n

6.\u00a0Improve Mood<\/strong><\/h2>\n

\"Women<\/p>\n

You\u2019ve probably heard that cardio and low-impact exercises such as yoga help\u00a0improve mood<\/a>; weightlifting has the same effect.<\/p>\n

The endorphins that are released during aerobic activities are also present during resistance training.<\/p>\n

7. Improve Sports Fitness<\/strong><\/h2>\n

\"Image<\/p>\n

You don\u2019t have to be an athlete to get the sports benefit of weight training.<\/p>\n

Improved muscle mass and strength will help you in all physical activities, whether it\u2019s bicycling with the family, swimming, golfing, or skiing\u2026 whatever sport you enjoy.<\/p>\n

8. Reduce Injuries<\/strong><\/h2>\n

\"Woman<\/p>\n

Weightlifting improves joint stability and builds stronger ligaments and tendons. Training safely and with proper form can help decrease the likelihood of injuries in your daily life.<\/p>\n

It can also improve physical function in people with arthritis.\u00a0A study conducted at the University of Wales in Bangor<\/a>, United Kingdom, found that mildly disabled participants who lifted weights for 12 weeks increased the frequency and intensity at which they could work, with less pain and increased range of movement.<\/p>\n

9. Get Heart Healthy<\/strong><\/h2>\n

\"Woman<\/p>\n

More than 480,000 women die from cardiovascular disease each year, making it the number one killer of women over the age of 25.<\/p>\n

Most people don\u2019t realize that pumping iron can also keep your heart pumping.<\/p>\n

Lifting weights increases your \u201cgood\u201d (HDL) cholesterol and decreases your \u201cbad\u201d (LDL) cholesterol.<\/p>\n

It can also lower your blood pressure. The\u00a0Journal of the American Medical Association<\/em><\/a>\u00a0reports that people who do 30 minutes of weightlifting each week have a 23 percent reduced risk of developing heart disease compared to those who don\u2019t lift weights.<\/p>\n

10.\u00a0Maintain Healthy Blood Sugar Levels<\/strong><\/h2>\n

\"Woman<\/p>\n

In addition to keeping your ticker strong, weight training can improve glucose utilization (the way your body processes sugar) by as much as 23 percent.<\/p>\n

According to the\u00a0Centers for Disease Control and Prevention<\/a>, 16 weeks of strength training can improve glucose metabolism in a way that is comparable to taking medication.<\/p>\n

The more lean mass you have, the more efficient your body is at removing glucose from the blood.<\/p>\n

<\/div>","protected":false},"excerpt":{"rendered":"

The reasons why weightlifting is great for women are varied and include burning more fat, boosting your metabolism and feeling empowered. Below are 10 reasons why weightlifting is great for women, and how you will benefit from all of them. Make sure to check out all of the great weightlifting programs and workouts in the […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[916,2259,918,2223],"tags":[],"class_list":{"0":"post-9704","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-find-workout-program","7":"category-functional-fitness","8":"category-healthy-living-and-eating","9":"category-strength-training","10":"czr-hentry"},"yoast_head":"\nWhy Weightlifting Is Great for Women - Fitness, Health & Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"The reasons why weightlifting is great for women are varied and include burning more fat, boosting your metabolism and feeling empowered.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2025\/10\/04\/why-weightlifting-is-great-for-women\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Why Weightlifting Is Great for Women - 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