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Weightlifting for Women

Deepa Kartha Apr 29, 2019
Weightlifting has always been considered a predominantly male preoccupation. However, contrary to popular belief, weightlifting can be extremely helpful for women to develop strong muscles and a healthy body.
Most women avoid weightlifting because they think that doing this would make them look huge and muscular. In reality, it can help in losing body fat. The more developed your muscles are, the more calories your body burns. Thus, developing muscles through weightlifting will aid in weight loss.

Weightlifting and Women

Weightlifting is a very good method to reduce body fat and to gain the body you want. However, the most important thing one has to remember is that it requires a lot of hard work to achieve the desired results.
Depending on your goals and objectives, you have to plan out an exercise routine. If you are starting lifting routines for the first time, it would be beneficial to consult a doctor before starting it, and to hire a physical trainer when you do.
A beginner should preferably start with dumbbells. Initially, choose one that is not so light that you can play catch with it, and yet not so heavy that you have to huff and puff just to lift it. Keep increasing the weight of the dumbbell periodically. After gaining confidence with dumbbells, one can move towards barbells.
Plan a program that delivers a full body workout. Some of the popular exercises include:
  • Flat bench dumbbell or barbell press
  • Crunches
  • Standing cable press down
  • Dumbbell clean and press
  • Medicine ball abdominal crunches
  • Leg extension bench press
  • One arm dumbbell press
During the first few weeks, you may have a difficult time and would also experience muscle pain. However, this is a temporary phenomenon, and with regular practice, you should gradually increase the weights and the number of reps.


The greatest advantage of weightlifting is that it promotes muscle building, and helps women achieve a leaner body. It has also been observed that women who do weightlifting experience higher levels of energy and vigor throughout the day. Regular weightlifting exercises strengthen both bones and muscles, and thus reduce the chances of osteoporosis.
Losing weight and acquiring a lean body with weightlifting is a slow process. Do not expect to achieve a lean body as soon as you start weightlifting.
Along with weightlifting, you will also have to maintain a strictly healthy diet. Proper nutrition is essential if you want to enjoy the desirable results of weightlifting. It is necessary to follow a healthy diet that contains adequate amounts of proteins, fats, carbohydrates, vitamins, and minerals.
Before starting a program, you should prepare a training log, mentioning the days you worked out, what exercises you did and how many times you did each exercise. You can also note down the food you eat everyday, and also the amount of weight you have lost per week. This would help in keeping track of the way you are progressing with your health regime.