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7 Female Weight Training Benefits

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7 Female weight training benefits and tips for beginners. Girls who lift weights can improve their metabolism, lower chances of osteoporosis, achieve overall improved heart health & more.

If you’re like most women, or like I used to be, you probably refrain from lifting weights because you’re terrified of getting bulky. Whenever I went to the gym I thought of weights as the “boy section” and I was more than content on my side of the gym.

hiiii elliptical, treadmill + bike.

I thought my muscles would get HUGE and I’d look like those scary body building women on magazines.

Reality check. If you want to push your body towards actual change… you NEED weights in your life.

  • Female weight training = lose fat + build muscle
  • Cardio = lose fat + lose muscle (potentially)

7 Benefits of Female Weight Training:

Weight Training Benefits for Women

1. Say HELLO to a Faster Metabolism

Most women think that cardio is the best way to burn calories. Sure, cardio does burn calories, but how nice would it be to walk away from your workout and continue to burn calories?

{ SPOILER: That’s what you get with lifting weights }

With cardio, once the workout is over, so is the calorie burn. Weight lifting builds more muscle, and the more muscle that you have, the more calories you will burn throughout the day — because muscle burns more calories at rest than fat does.

2. Sweat Smart

Through female weight training and lifting, you can get your workout done in a pinch. I don’t always have hours to get all my cardio in, sometimes I wake up and only have 30 minutes to cram in a workout. Weight lifting is a way to sweat smart. It’s also a way to sweat less and if you’re like me, this is a huge benefit!

When I was in college, I would sometimes squeeze workouts in between classes. I didn’t want to show up drenched in sweat. When I would run for an hour, sweating a lot was inevitable. With weight lifting, you don’t sweat as much, but you’re still getting a great workout in. For me, this meant I could get a workout in, go to class and meet a friend for lunch before feeling like I HAD to get to a shower.

Plus, who wants to wash their hair everyday!? Not me!

I especially love this dry shampoo to use after my workouts.

Female Weight Training Benefits

3. Improve Female Bone Strength 

One of the most important benefits of female weight lifting is improved bone strength

Lifting weights doesn’t only strengthen your muscles, but it also strengthens your bones. It increases bone density, which reduces the risk of osteoporosis. osteoporosis is a serious issue, y’all.

To my girls: we are four times more likely to suffer from osteoporosis than guys! So grab dem weights.

4.  Reduce High Blood Pressure & Building a Healthy Heart

Lowering your blood pressure reduces the risk of…

  1. coronary heart disease
  2. stroke
  3. diabetes

Female weight lifting means a longer and healthier life.

7 Benefits of Female Weight Training Summary

Benefits of Female Weight Training

5. You’ll be a Better Runner

Stronger muscles mean better performance—period. Your arms, legs and core will be better able to support your body’s weight and maintain ideal form during other exercises (like running). Since strength training increases the number and size of calorie-torching muscle fibers fueling your performance, strength training could actually help you burn more calories during your cardio sessions!

6. Mood Booster – Endorphins

A BIG ole thank you to endorphins. Endorphins are the feel-good chemical that comes from working out. You know how people talk about a “runner’s high”? That “high” comes from the endorphins our bodies produce. I choose to workout daily because I know it will reduce my anxiety and give me mental clarity as I begin my day.

Lifting weights:

  1. reduces stress
  2. eases joint pain
  3. + relieves stress, anxiety, depression, ALL THINGS BAD.

7. Improve Your Posture + Walk Confidently

Having a stronger neck, back, and shoulders will help you stand up straight and look confident. Better posture preserves the spine and reduces lower back pain, too. Lower back pain is one of the most common complaints, and through weight lifting you can prevent, reduce and improve your lower back pain.


You always want to be properly fueling yourself before and after your workouts. Pre-workout and post-workout nutrition is super important. When you practice weight training, you are breaking down your muscles in order to build them back up, which means you need a good serving of protein in order to nourish your muscles. Here are some of my favorite recipes to make sure my protein intake is up to par:

  1. Healthy Honey Garlic Crock-Pot Chicken plus some roasted veggies and a quinoa/brown rice mixture
  2. Easy Slow Cooker White Chicken Chili and some avocado toast
  3. Lentil Pasta with Goat Cheese and Greens of your choice
  4. Roasted Teriyaki Vegetables and Chicken with some easy peanut sauce drizzled on top

healthy honey garlic chicken slow cooker recipe

Are you still scared of looking manly?

I promise YOU WILL NOT bulk up! The women who look that way are trying to obtain that look. I don’t even think I have enough time to achieve that look if I wanted to? But to reassure you… here are the very few possible ways to bulk up.

  • You’re taking steroids
  • You’re taking testosterone or other hormones
  • You naturally have high levels of testosterone.. p.s. you would be aware of this already so don’t freak out and think COULD THIS BE ME!?!?

For more fitness and nutrition related questions please e-mail me at elizabethyontz@gmail.com or DM me on instagram. I love hearing from you all!

shop some my favorite athleisure looks here:

happy lifting

x, elizabeth

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  1. Ever since I joined a gym, I’ve been going to classes that incorporate weights in them. I love them! It truly has made a difference in how I feel and how I look. I’m not bulky at all, but my arms actually have a little definition to them…which I love too. Plus, the health benefits are awesome, which you pointed out. Great post!

    1. That’s so awesome! I love hearing this. It’s all about how much better you feel! but the muscle definition is of course a plus 🙂 Thanks for reading!!

  2. I did not know ANY of these things, this is great information! We are working on getting to the gym more, and I typically stick with the lighter exercising, but I might head down to the weight area next time.

    1. So many women are either misinformed or just have no idea how great weights are for you! Maybe just try it out and see what you think 🙂 I bet you feel great!

    1. Yes!! I wish more girls/women understood that! You’ll see results sooo much faster through lifting! And feeling better is the most important part 🙂

  3. ohhhhh I really needed to read this right now. I am currently losing weight and am at ther point where I need to take care of some sagginess that is starting so this just reaffirms that I need to lift! 😉

    1. That’s so awesome!! Congrats on your weight loss journey 🙂 Lifting weights is really a game changer — especially when you hit that’s weight loss plateau.

    1. Haha yes!! We need to get every girl on board with us because it’s seriously THE BEST! Congrats on your fitness journey, too! Seeing progress is such a rewarding feeling.

  4. I have never lifted before. I think it would be so fun to get into and hopefully make something out of it for my body after 7 babies!

    1. Oh my goodness! I admire you so much for that!! I’m one of seven kids so my mom is in the same boat as you! Weights are great and even just doing it 30 mins 3x a week will show results 🙂

    1. It’s weird adding weights into a routine when you’re not used to it or have just been doing cardio. Sometimes I felt like I was taking away from the time I could be burning more calories on the elliptical, but I know it’s WAY better to replace that time with weights! Thanks for reading 🙂

    1. Aw! Don’t be intimidated! There are tons of YouTube tutorials or even taking a group class could teach you a few basic techniques to get yourself started 🙂 So glad I could be here to encourage!

  5. I go to an outdoor bootcamp and we have lots of sandbags, weights and sleds to lift, pull and carry. I always laugh when newbies come and their first question about using weights is I won’t get to big and look like a boy will I? Every single time. I completely agree…. It is a major plus in my word!

    1. Hahaha I’ve heard that question one too many times as well. I’d love to try that outdoor bootcamp though. Two of my favorite things — working out and being outside!

  6. I admire women who invest in fitness and strength training. I haven’t been good with strength training but really believe in its powers and want to get into it after pregnancy 🙂

  7. These girls are so amazing! However, I prefer when a woman’s body looks fit and feminine. I see some fitness coaches whose arms and shoulders have grown musculine and they are not a scource of inspiration to me.

  8. I would love to look that great in a bikini! When I work out I use a small set of hand weights but I know that I need to get a heaver set. My biggest issue is trying to trim the muffin top and get rid of chicken wings. Ack!

    1. Awh thank you!! I’m sure you look just as great if not better!! It’s amazing but it’s actually 75% diet and only 25% working out! Clean eating does wonders haha.

    1. I love free weights way more than the machines. I’m sure you’ll see results within a few weeks! You’ll see the fastest results through your diet, though. Its about 75-80% diet and only 20-25% working out.

    1. Thats awesome! I go through seasons, too. I’ll get on a cardio kick, then a weights kick, then maybe a yoga kick haha but at least it’s all good stuff 🙂

  9. you know! It took me forever to get this through my 43 yr old stubborn head! I always thought doing hours of cardio was the way to go and better for me, little did I know. HUGE reality check once I actually hired a trainer and he scolded me for running 3+miles a day! now I concentrate on lifting and boy what a huge difference… I love this, thanks!

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