3 Benefits of Weight Lifting for Women

For a long time, women were told cardio was the “safe” exercise choice.

Cardio keeps you lean, but lifting weights makes you bulky, right?

Short answer: not really.

Weight lifting, also called resistance training or strength training, is one of the best things women can do for long-term health, body composition and aging well. And no, picking up dumbbells a few times a week is not going to suddenly turn you into a linebacker.

Resistance training can mean lifting weights, using resistance bands, working with machines or simply using your own body weight for moves like squats, push-ups and lunges. The Physical Activity Guidelines for Americans recommend that adults do muscle-strengthening activities at least two days per week.

Here are three big reasons weight training can be especially beneficial for women.

1) Better Bone Health

Women lose bone mass as they age, and this becomes even more important around menopause, when the drop in estrogen can speed up bone loss. That is part of the reason women are more prone to osteoporosis than men.

Fortunately, resistance training gives bones something to work against. That stress, in a good way, can help maintain or improve bone mineral density over time.

In a 2011 study published in Experimental Gerontology, researchers compared the effects of resistance training and aerobic exercise on bone mass among older women in this study.

The women were divided into three groups:

• one group did resistance training three times per week
• one group did aerobic training three times per week
• one group served as the control group

At the end of the eight-month study, only the women in the resistance training group had increases in bone mineral density. That’s a pretty good argument for not skipping the weights.

The Bone Health & Osteoporosis Foundation also includes muscle-strengthening exercises as part of an osteoporosis-friendly movement plan, along with weight-bearing exercise and balance work.

Add a few weekly sessions of resistance exercises, such as squats, push-ups, rows, biceps curls and step-ups, to help protect against age-related bone loss and support stronger bones.

2) Less Weight Gain Over Time

It’s no secret that weight tends to creep up with age. I don’t know anyone who invited that little feature of adulthood, but here we are.

Part of the issue is that we naturally lose muscle mass as we get older, especially if we are not doing anything to maintain it. Less muscle can mean a lower resting metabolic rate, which can make weight management more challenging over time.

In a 2010 study published in Medicine & Science in Sports & Exercise, researchers followed 122 women, with an average age of 56, for six years and looked at the impact of resistance training on body weight and fat gain.

One group did resistance training three times per week for the duration of the study. Another group had the option to join the resistance training group one year into the study, while a third group served as the control group.

The results showed that women who exercised more often and completed more squats and military presses gained less weight and body fat over time. Specifically, women who completed the fewest squats gained a significant amount of weight and body fat, while those who completed the most squats were more likely to maintain their body weight.

Now, this does not mean squats are magic. But it does suggest that consistent strength training can be a useful tool for fighting age-related weight gain.

Adding two to three weekly sessions of resistance training may help preserve muscle, support a healthier body composition and make it easier to manage weight as you age.

3) Improved Metabolism and Body Composition

Women tend to have less muscle mass than men, and muscle is metabolically active tissue. In plain English, muscle requires energy to maintain, even when you are resting.

That does not mean lifting weights will let you eat anything you want forever. Wouldn’t that be nice?

But it does mean resistance training can help improve body composition by supporting lean muscle and reducing fat mass, especially when paired with enough protein, sleep and overall healthy eating habits.

In a 2004 study published in Experimental Gerontology, researchers looked at the effects of a six-month resistance training program on both younger and older women in this research.

The younger women, who were about 28 years old on average, had increases in lean body mass and resting metabolic rate after completing the program. After resistance training, they burned about 72 more calories per day at rest.

The older women, who averaged about 67 years old, lost fat mass and tended to gain lean body mass after completing the resistance training program. In other words, the benefits were not just for the younger group.

More recent research continues to support the value of muscle-strengthening activity for overall health. A 2022 review in the British Journal of Sports Medicine found that muscle-strengthening activities were associated with a lower risk of all-cause mortality, cardiovascular disease, cancer and diabetes.

Regardless of age, resistance training can help women build and maintain lean muscle, support metabolism and improve overall strength for everyday life.

In Conclusion

Weight lifting can help women achieve a leaner, stronger body by increasing or preserving muscle mass and supporting metabolism. It can also help reduce age-related weight gain and improve body composition over time.

Just as important, strength training supports bone health, which is especially valuable for women as they age. Stronger muscles, stronger bones and better balance may also mean a lower risk of falls and injuries later in life.

And about that fear of becoming bulky? Most women do not have the testosterone levels, training volume or nutrition plan required to gain large amounts of muscle quickly.

What they are more likely to gain is strength, confidence and the ability to carry all the grocery bags in one trip. Which, honestly, feels like a very practical life skill.

The bottom line: cardio is great, walking is great and flexibility work has its place, too. But resistance training deserves a regular spot in a woman’s exercise routine, ideally at least twice a week.

Start with lighter weights, focus on good form and gradually increase resistance as you get stronger. No need to overcomplicate it — just pick up the weights and begin.