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Ladies, if you’ve ever found yourself saying one or all of these statements, then this article is for you. As a personal trainer, fitness enthusiast, and wellness advocate, I take pride in educating myself on what works when it comes to weight loss, body composition, and doing what it takes to achieve your goal body. 

And the fact that only around 20% of women lift weights is concerning to me, and you’ll see why as we get into this article. I also found this research study to be quite interesting regarding the barriers of entry for women and weight lifting. 

So if you’re ready to jump in with strength training, I am going to talk to you about the benefits of weight lifting for women, in particular, and how to get started with weightlifting as a female. Then, I’ll tell you about my favorite tool to make your introduction to lifting weights seamless. (hint: I’m talking about the Tempo smart home gym).

What Are The Benefits of Weight Lifting for Women?

First things first, let’s get to know a handful of the benefits of lifting weights specifically for the female body. 

benefits for women and weightlifting

Build and Maintain Muscle Mass

You want muscle, trust me! That lean, “toned” look that we all want is the result of building muscle on our frame. It gives us shape, definition, and a whole lot more strength.

Increase Your Metabolism

Want to eat more food without gaining weight? Silly question, I know! The more muscle mass you have on your body, the higher your metabolism will be which means that your body burns more at rest, and therefore throughout the day. With an active metabolism, you can eat more calories (and you’ll want to in order to maintain your muscle) without having to worry about weight gain.

Lose Weight

Yes, you can and will lose weight from weight lifting! Building muscle helps you to shed excess fat by increasing your lean muscle mass which will help your body burn off more of the food you eat as opposed to storing it as fat cells.

Improved Cardiovascular Health

If you thought that cardio was the only way to build and strengthen your cardiovascular system, think again. This study done in 2019 found that people who did at least one hour of strength training per week had a 40-70% lower risk of heart attack or stroke when compared to those who didn’t incorporate strength training. 

Improved Mood and Increased Confidence

This might just be my favorite benefit of strength training for women; feeling like a total bad***. There’s something so empowering about picking up some heavy weights and challenging your body in new ways. It can improve your mood, your outlook on life, and your overall image of yourself. A good lifting session is a surefire way to add a little pep and swagger to your step.

So, Is Weight Lifting Good For Ladies?

Yes, ma’am, it is! Weight lifting is not only good for ladies (and gentlemen, for that matter), but it’s an absolute must for those who are serious about their health and longevity. Resistance training helps to strengthen your muscles, bones, joints, and your mind so you can live a longer, fuller, more capable life.

a woman lifting weights in a gym

Imagine getting to be 70, 80 years old and still being able to get up and out of a chair on your own. While the quality of your aging depends a lot on many factors, working with resistance will most certainly aid in keeping your body strong and capable for the long term.

Will Weight Training Make Me Bulky?!?!

If you’re like me and almost every other woman out there, we’ve been lied to when it comes to weight training. For the longest time, we were told that picking up weights would turn us into bodybuilders complete with chest hair and a deep voice. That’s enough to scare anyone off!

I am so happy to report that these myths have been debunked and there’s now more education and resources out there to prove that women do not get bulky from lifting weights. The only way that you will get bulky is by eating in a calorie surplus, but that’s not the point of this article, so let’s stick with the facts when it comes to resistance training and getting “bulky.”

What so many people don’t realize is that, in order to get big and bulky aka have large, veiny muscles, you would need to basically dedicate your life to doing so, especially for women who simply don’t have the hormone makeup to have huge muscles.

Are there exceptions to the rule? Of course. But, in general, women simply don’t have the levels of testosterone that it takes to build significant muscle. This article by WebMD does a nice job answering this same question.

So, will you build muscle over time with consistent weight training and implementation of progressive overload? Yes! But will you look like a female version of the incredible hulk? Highly unlikely. What you will get is fat loss, muscle definition, and a kicking bod that’s capable of taking you far.

Can a Female Lose Weight By Lifting Weights?

Yes, females can lose significantly more weight by lifting weights and building muscle than by using cardio alone. Muscle burns fat and increases your metabolism, helping you burn more fat and calories throughout the day, even at rest.

How Women Can Get Start Weight Lifting

Ok, so I’ve hopefully convinced you that strength training is the way to go if you want to lose weight, build lean muscle mass, and enjoy the benefits of being able to consume more calories per day. So, what’s next? How do you get started when you’ve never picked up a real weight before?

get started weight lifting women

Real talk...

Here’s the deal. I completely understand how intimidating resistance training can be. Trust me, I never picked up a weight heavier than 5 lbs until about 3 years ago. Today, I’m proud to say that I’ve changed my mindset about weight training and working out in general and I have personally never looked or felt better, which is why I am so passionate about helping other women see the light and get the confidence they need to get started.

Getting started with weight training for women, I always recommend that you first define your goals (weight loss, body recomposition, muscle gain) and then find a plan. What works for you might not work for the next person, so really take some time to explore your options and find your fit.

Here are a few things to consider:

  • Will you work out from home or the gym?
  • What equipment for home workouts do you need?
  • Do you want to hire a personal trainer?
  • Would an app work?

Start thinking about these questions and then you can move forward with getting started.

How Much Weight Should a Female Beginner Lift?

The amount of weight and the number of reps you perform will depend on where you’re starting from. If you’ve literally never lifted a weight before, heading to the squat rack and hoisting a barbell up isn’t going to go over too well.

female beginner lifting heavy weights

You need to start from where you’re at and realize that progression will happen slowly over time. You’re likely to be sore from the new movements and the act of applying resistance to your body, but that will subside over time as well.

To put a very general statement out there for how much weight a female beginner should lift, I would recommend grabbing a couple of pairs of dumbbells ranging from 5-15 lbs. Most able-bodied women are able to lift up to 15 lbs, especially for movements relating to the lower body.

Intro to Weight Lifting For Females: Unveiling My Favorite Tool

Hopefully, by now you’re convinced that your body will benefit greatly from lifting weights, but if you’re still confused about where to start, let me give you my best advice: invest in a smart home gym like the Tempo Studio.

Related Resource: Tempo vs Mirror vs Tonal

Smart home gyms are fairly new to the market, but they’re making a big statement and really helping to spread the word about the effectiveness of working out from home properly and efficiently.

Tempo is my personal favorite option because it comes with real weights, which is the best way to replicate the gym at home. Tempo is smart, intuitive, and able to help you start from where you’re at strength-wise and progress on your journey safely and effectively.

I recently answered a common question regarding Tempo (Is Tempo good for beginners?) where I talked about how everyone from beginner lifters to advanced lifters will find what they need inside the Tempo Studio.

5 reasons why Tempo Is Worth It For Women Beginning to Strength Train

beginner friendly strength training with tempo studio

#1: It’s Easy to Use

Using Tempo is simple. The technology is seamless and you’ll be able to get started right away. Not sure what weights to select? Tempo will do select them for you! Unsure how to get started? Tempo has dedicated beginner programs that will get you well on your way to lifting weights and transforming your body.

#2: It Helps You Nail Your Form

Proper form is crucial when lifting weights. The last thing you want to do is get injured and then be deterred from weight training. Tempo’s AI technology tracks your form and gives you cues when something needs to be corrected. It’s a built-in personal trainer!

#3: All Your Weights Are Included

If you’ve ever checked out the price of home gym equipment like barbells and dumbbells, it’s likely that your jaw hit the floor. Weights are expensive! Tempo includes Olympic grade weights with your studio, so no need to go out and spend more.

#4: The Instructors Are Incredible

Tempo coaches know their stuff. They are all certified trainers with specializations that allow them to give you accurate, motivational coaching throughout your whole training session. Plus, they always make things fun and exciting along the way.

#5: You’ll Be Part of The Community and Get to Surround Yourself With Other Strong Members

There aren’t too many people out there who are excited to embark on a fitness journey alone which is why Tempo created a community of people who are on a mission similar to yours. There are thousands of people working out with Tempo every day, so whether you join them in a live class or you meet them outside the studio, you can count on them to have your back and cheer you on.

Final Thoughts: Ladies, Should You Try Tempo for Beginning Weight Training?

100% yes, more women should take a critical look at the Tempo Home Gym and consider making an investment in their long term health and wellness. Of course, not everyone has the budget to purchase a Tempo, I completely understand. But keep in mind that you can train with Tempo from the comfort of your own home for as little as $69 per month if you qualify for financing.

I have owned a Tempo studio for nearly a year now and have absolutely loved watching as they update their content, add more programs, and make lifting weights more accessible for everyone, women included. Plus, weight lifting isn’t the only thing you’ll get with Tempo, you can literally access nearly any kind of workout you can imagine, all from a giant 42” HD touchscreen. It’s pretty incredible!

All that to say, I firmly believe that women and everyone else should educate themselves on the benefits of lifting weights and go into it with the attitude of getting stronger, leaner, and more confident, and trust me, you will!

So whether you train with Tempo or choose another way to get your lifting on, get out there and enjoy the process with confidence! Visit Tempo's website now to see the current offer going on!

Get Strong! Get Fit! Get Healthy! Get Tempo!

With the price being the lowest it has been in months, now's the time to get the Tempo if it's on your wish list! Currently, they don't do coupon codes anymore, but the best price is with the link below.

About the Author
Tami Smith, CPT, Nutritionist

Tami Smith is a certified Nutritionist and an ACE certified fitness trainer, specializing in pre and post-natal fitness. She studied business and earned her bachelor's degree in Business Economics. Tami is a mom of two and women's health advocate. Her passion is to help people live a fit, healthy life through proper nutrition and exercise!

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