Asking to compile a comprehensive list of benefits women receive from lifting weights is endless and nearly impossible. I say this because weight lifting improves so many facets in a woman’s life. 

Pay attention ladies! I’m sure I’ll miss some, but here are some advantages to weight lifting that you need to be aware of.

Builds muscle and strength (without the bulk).  

There is nothing more satisfying than being able to lift something heavy, without a man’s help. Despite the fact that men have more absolute muscle strength, meaning they generally can lift more than women, relative muscle strength between genders is comparable.

Okay…so what does that mean? When strength comparisons are made based on percentage of fat-free mass, men and women do not differ in muscle quality. Women gain the same muscle-building effects as men, but instead of appearing bigger, they achieve a leaner look.  

This is mainly due to the fact that women don’t produce as much testosterone as men. Testosterone is a natural, anabolic hormone that stimulates muscle growth.

Lifting weights not only provides aesthetic benefits, but it creates a new sense of independence and control due to the ability to lift heavier and generate more power.

MAPS Anabolic provides an easy-to-use framework if you’re not too familiar with weight training, but ready to add lean muscle while losing fat!

Improves fat loss.

Speaking of fat, compound movements that allow you to move the most weight with the most amount of muscle groups will generate the best muscle-building response, while reducing fat.

And this is a HUGE benefit for women!

The reason being stems from the fact that the more lean muscle you have from weight training, the stronger your metabolism is. Muscle takes a lot of energy to maintain, so your body is using extra calories to keep it on. This means, more calories burned at rest!

Weight training is an effective, long-term solution for women who want to lose fat.

Enhances mood.

You can get a runner’s high from lifting weights too! Weight lifting leads to an increase in secretion of endorphins, which is a hormone that helps boost your mood and reduce stress. Evidence shows that physical activity is linked to a decrease in depression, which correlates with higher brain-derived neurotrophic factor (BDNF) in the brain.  

These “feel-good” chemicals are released after only about 30 minutes from a moderate-intensity exercise, so you don’t need to feel that you have to go into a workout with 100% intensity to gain mood-boosting powers. 

Accelerates performance levels.  

Whether you enjoy obstacle races or hitting the trails, lifting weights will improve strength and prevent injury. Even if you consider yourself an aerobic athlete, incorporating elements of weight training into your routine can help activate muscle groups needed to maintain proper posture, mechanics, endurance, and power throughout your athletic activities. 

For example, if you enjoy rock climbing, incorporating back exercises into your routine can improve upper body strength, while lower body resistance training exercises can help minimize the amount of energy you expend using your upper body. Lower extremity muscles tire out less quickly than the upper body, so strengthening your legs will make your climbs more fuel-efficient.  

Benefits bone and joint health. 

Lifting weights has been shown to increase bone mineral density. When you lift weights, you’re not just stimulating skeletal muscle, but also the nerves and tendons. A tendon is a fibrous, connective tissue that attaches muscle to bone. Nerves are made up of electrical and chemical messenger cells that communicate information to and from the body to the brain. 

All of these play a role in bone and joint health. 

Strengthening your muscles sends a strong response through the nervous system, helping your body move and function more efficiently. Weak communication responses to and from the brain and body can seriously affect your quality of life.

Increased tendon strength directly attributes to bone health, as it provides a direct link from the muscle to the joint. Having weak muscles can therefore lead to a less-than-ideal foundation for joint function and health.

Most people reach peak bone mass between 25 and 30, so it is never too early to pick up some weights and slow the signs of bone disintegration.

Balances hormone levels.       

Healthy hormone levels facilitate or inhibit uptake of substances by cells. Inadequate function of certain hormones can wreak havoc on various systems throughout your body, which we obviously want to avoid! 

Blood glucose levels usually go down during physical activity, which can improve the way insulin works. Insulin is super important to moderate blood glucose levels; when cells become insulin resistant, it can eventually develop into diabetes.  

Strength training is known to stimulate production of sex hormones and rebalance them in both males and females, so lifting weights may be the key to not only help you look good, but feel good as well!