If you’ve ever wondered whether weightlifting for women is “worth it”, let me tell you — it absolutely is. For the past 3 years I’ve been lifting weights three times a week and balancing it with cardio another three days a week, and the transformation has gone far beyond what I expected. Yes, my body feels stronger, leaner, and more toned, but the biggest changes have been in my energy, confidence, and overall well-being.
And now, science is finally catching up to what many of us have felt all along: women don’t just benefit from strength training — in some ways, we benefit more than men.
Understanding Weightlifting for Women: A Key to Empowerment
A groundbreaking 2024 study from Cedars-Sinai, involving more than 400,000 people, showed something remarkable. Women can do less exercise than men and still gain many of the same — if not greater — health benefits.
For strength training specifically:
• Women who lifted weights had a 19% lower risk of dying from any cause, compared to inactive women.
• The reduction in cardiovascular risk was even stronger: about 30% lower for women, compared to only 11% for men.
The benefits of lifting aren’t just about sculpted arms or a toned core. They’re about living longer, healthier lives.
Why Weightlifting for Women is Essential
Here’s what I’ve noticed personally, and what science supports:
1. Boosted Metabolism
Muscle is metabolically active. The more I build, the more calories I burn — even at rest. In my daily life, this has meant easier weight management without obsessing over every calorie.
2. Stronger Bones & Joints
Women are at higher risk of osteoporosis, but lifting weights strengthens bones and joints. One of the biggest benefits of weightlifting for women is improved bone strength. Every time I squat or deadlift, I remind myself that I’m investing in my future mobility. Pro tip: always exercise with intention. I try to visualize the muscle I am working on, while ensuring proper form.
3. Confidence & Energy
Lifting heavy (yes, heavy!) has made me feel capable and powerful in ways cardio never did. That confidence carries over into every part of life. When you lift weights, it’s not just your muscles that benefit — your brain gets a boost too. Strength training triggers the release of endorphins, which lift your mood and ease stress, while dopamine and serotonin enhance motivation, focus, and emotional balance. Norepinephrine sharpens alertness, and BDNF (a growth factor) supports memory and long-term brain health. Together, these natural chemicals make weightlifting a powerful way to strengthen both body and mind.
4. Everyday Strength
Strength training isn’t only about what you can do in the gym- it’s about everyday strength in every aspect of life. Carrying groceries, moving furniture, or going on that 10 mile hike — all feel easier and more manageable when your body is strong. The resilience we build under the dumbbells translates into confidence, energy and independence in our daily routines.
My Routine (And How You Can Start Yours)
I train with weights three times a week and do cardio three times a week. My favorite exercises include squats, deadlifts, biceps curls, pull-ups, and overhead press. I’ve discovered what works for me in time, through trial and error. You don’t need a complicated plan to begin. Start with:
• Two sessions a week of strength training (squats, deadlifts, push-ups, rows).
• Add moderate cardio (like brisk walking, jogging, or cycling) on alternate days.
• Listen to your body, and gradually increase the intensity.
Consistency matters more than perfection.
Breaking the Myth: “Lifting Will Make Me Bulky”
Let’s put this to rest: women don’t have the same testosterone levels as men, which makes it nearly impossible to bulk up without extreme training and diet. What we do get from lifting is lean muscle, better definition, and a metabolism that works with us, not against us. I’ve learned that weightlifting for women doesn’t mean bulking up, it means building confidence.
Final Thoughts
Weightlifting for women isn’t just about aesthetics — it’s about long-term health, strength, and vitality. The science is clear, and my personal journey confirms it: a consistent mix of strength training and cardio is one of the best investments you can make in yourself.
So pick up those weights. Start where you are, and remember — you don’t need to do more, you just need to do enough. Your future self will thank you.