Weight Training for Women: 5 Ways to Grow Stronger and Leaner

A question that some may have is does weight training make women look bulky from building muscle? This is not true. Some women avoid strength training, convinced that cardio was more effective. In fact it is recommended to stay healthy, and adult women should take part in two types of physical activity each week, aerobic exercise and strength training. 

Speak to one of GFIT's fitness coaches and ask to go through your fitness objectives. You will be surprised by the different exercises involving strength training that will help you reach those objectives quicker than cardio. 

From weight loss to better heart health here are 5 different benefits of weight training for women:

1. Targeting Fat Loss

If one of your main objectives is targeting fat loss but still gaining muscle at the same time then strength training would be a great option for you. When lifting weights, you build lean muscle. The more muscle you have, the quicker your metabolism will work. This means that weight training will help boost your metabolism, and in turn, burn more calories, meaning a reduction in body fat and improve weight loss. For each pound of muscle you gain, you'll burn 30 to more calories per day! Achieving a calorie deficit will be key for losing weight which means burning more calories. Strength training increases excess post-oxygen consumption (EPOC), which occurs when the body continues to burn excess calories for hours after exercise. 

2. Gain Strength Without Bulking

Unlike men, women typically don't gain size from strength training. This is because women typically have around 10% of the testosterone of men. Meaning, women will develop muscle tone and definition without size. While cardio is excellent for heart health, it can't compete with strength training when it comes to building muscle.

3. Increases Energy

Exercise helps release endorphins in the body, which boost mood and energy. However, too much time spent doing cardiovascular exercises can deplete the body's energy storage. Strength training, on the other hand, can be completed in 30-60 min, leaving you with more energy to power through your day.  It's one thing to look good on the outside but feeling stronger and healthier on the inside will help enhance your mood. 

4. Better Functional Strength

It is important that women get the strength they need to power through the day. Whether it's carrying toddlers around, a long day at work, gardening, or all of the above, you need functional strength to accomplish these tasks throughout the day. Resistance training helps strengthen key areas like the core, legs, lower back, and upper body.

5. Better Quality of Sleep

According to a recent study strength training can help improve your quality of sleep. This is because strength training creates a molecule called adenosine, which tends to cause drowsiness. Compared to lighter exercise like a run, strength training tends to create a bigger surge of adenosine. Having a larger amount of adenosine through strength training can process and create more of a drive to sleep, said Winter; renowned sleep specialist and author of The Sleep Solution: Why Your Sleep Is Broken and How To Fix It.

How to get started

Hire a trainer: Gfit offers one-on-one fitness and wellness coaching that can be customized for you. They offer monthly science based nutrition plans, monthly exercise plans, weekly check-in with your coach, goal setting, monthly assessments and many more. Having a trainer will help you improve the muscle-mind connection and learn how to structure a proper workout plan. With weekly check-in and monthly assessments this will help you visualize your progress and better achieve your goals / objectives. 

Start slow: A new workout plan can be very exciting, although getting carried away can cause injuries. Strength training places stress on the muscles and joints. Start with two strength training workouts per week and increase as you feel comfortable. 

Adjust Nutrition: Food is what fuels the body to perform and recover both in and out of the gym. Depending on your goals you may need to adjust your nutrition to support your workouts. GFIT offers nutrition plans created by registered Dieticians that are customized to your fitness goals. Contact today!

Book a call with our Wellness Coordinator to learn more