The Benefits of Weight Training for Women (& Busting a Big Myth)

April 1, 2023

The world of health and fitness is no stranger to a variety of myths, misconceptions, and misunderstandings. There is no more prominent myth or misconception than the idea that weight-lifting will make women bulky!

Today, we’re busting this myth and telling you the real truth about women and weight training and how it’s actually incredibly beneficial for women’s health overall. In fact, most women report feeling not only stronger than ever when they incorporate weight training into their routine, but leaner too!

Busting a Big Myth

First and foremost, weight training is essential for all women to incorporate into their regular workout routine, no matter their age.

When done correctly and safely, strength training can:

  • Improve posture
  • Balance muscle tone
  • Reduce body fat
  • Build strong bones and muscles
  • Increase metabolism
  • Manage weight better over time
  • Reduce injuries from everyday activities (think going up stairs or carrying groceries)
  • Promote a stronger self-image by boosting confidence levels

If all of these benefits of weight training weren’t enough to convince you, consider this statistic:

“Your body burns 6 calories per hour per pound of muscle and 2 calories per hour per pound of fat. On average, 1lb of muscle will burn (within 24 hours) an extra 96 extra calories in comparison to fat tissue.”

Does Weight Training Make Women Bulk Up?

Now let’s get back to busting that big lie so many women are told about weight training: that it will make them bulky.

When people think of “bulking up” with weight training, they are usually thinking of the same kind of workouts professional bodybuilders do – these athletes use dieting methods that would be too strenuous or dangerous for most people to follow. 

Most women do not have enough testosterone in their bodies to create bulky muscles like the ones professional bodybuilders have. Women can absolutely build muscle and become stronger with weight training—but these aren’t the same as “getting bulky.”

When you see someone with the “bulky” type of muscle you might be thinking of, this often took them years and a very intentional approach to achieve.

For example, you need to carefully track protein intake or even use supplements to build a lot of muscle in a short time. In fact, it usually takes months (sometimes years) of dedicated strength training and mass gain eating habits before you’ll start to see any results. 

And even then, these results aren’t likely to be that you become “bulky.”

What Does “Toning Up” Mean?

Many people also set out to tone up when they start weight-lifting instead of getting bulky. But here’s the thing about “toning up”… it’s all about losing fat and building muscle!

The look of being “toned” often refers to having a lower body fat percentage, which means any muscle development (which can also reduce body fat) will be visible.

So if you’re looking to tone up without bulking up, it’s important to remember that to do so, you need to focus on losing fat and building muscle. The best way to do this is by weight-training with the proper form and intensity for your goals – plus eating the right kind of food!

Experience the Benefits of Weight Training for Women with Xtend Fitness

And, of course, relying on professionals like the trainers at Xtend Fitness will help you reach these goals safely and effectively.

When done correctly, weight lifting is an incredibly beneficial form of exercise for all women – no matter their age or fitness level. It can help improve posture, strengthen bones, build lean muscle mass, and even boost metabolism! So don’t be afraid to pick up those weights and start lifting – your body will thank you.

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