Fitness, Resistance Training

How Often Should Women Lift Weights?

By Darisse Kennedy on Oct 19, 2021 9:30:00 AM
3 Minutes Reading Time

 

The idea that lifting weights is something exclusively for men is an old notion. The science behind resistance training makes it clear that working out with weights can be beneficial for everyone – women and men. Many women shy away from lifting weights because they do not understand how it can benefit them, they get caught up in common misconceptions, and simply do not know how often to incorporate weight lifting.

Why lifting weights is important for women

Lifting weights is important for women for a number of reasons. Weight lifting is the process that will provide you with the physique you want. Muscle looks good. Muscle provides shape to your body and can make you look healthy and athletic. Lifting weights can also help you reach and maintain your weight loss goals. Building muscle increases your metabolism which, in turn, makes you burn more calories throughout the day – even during rest. Lifting weights can also help protect against bone loss which is an important benefit for women who are more prone to bone loss in the first place.

Common misconceptions about lifting weights

The most common misconception about lifting weights that women face is that it will make them bulky. If you are concerned about getting bulky from weight lifting, it is time to stop worrying. Women who have large muscles and extreme physiques put a lot of work into getting there. Building muscle like that typically requires years of focused training and often involves taking anabolic steroids. If you follow a well-designed resistance training program and stay away from the steroids then you do not need to worry about getting bulky from lifting weights.

How often women should be lifting weights

Now that you know the benefits of lifting weights and have let go of your misconceptions it is time to get started with resistance training. A quality weight lifting program will have you lifting between three and four times per week. You do not need to be in the gym lifting heavy seven days a week! The key to maintaining progress is to prevent your body from growing accustomed to the work you do. If you keep your body guessing, you will be able to avoid plateaus without allowing your time in the gym to take over your entire life.

As a woman, you should make lifting weights a regular part of your workout regimen. Weight lifting can help you lose weight, build muscle, and get the physique you’ve been dreaming about. If you want to give weight lifting a try but do not know where to start, check out the resources from MAPS Fitness. You can explore expert-designed weight lifting programs that will help you with every step of the process. Take a look at MAPS Starter if you are at the beginning of your weight lifting journey.

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Darisse Kennedy

Darisse is a writer and educator who received her formal education in psychology and mental health counseling. Growing up, she was more of a bookworm than a gym rat, but she discovered strength training in adulthood. She learned the true value of strength training as she fought to lose the extra forty pounds that remained after having three kids. In the process, she discovered the significant impact that working out regularly had on her mood, mindset, and energy levels. Experiencing the benefits of exercise firsthand sparked her interest in the connection between movement and mental well-being – particularly in relation to women.

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