6 Benefits of Weight and Strength Training for Women

Benefits of Weight and Strength Training for Women

Too many women overlook strength and weight training in their fitness regimen. From improving your overall health to helping you achieve a toned look, there are many benefits to incorporating strength and weight workouts into your fitness program.

Read on to learn more about the benefits of weightlifting and strength exercises.

1. Improves Your Cardiovascular Health

Did you know that lifting weights once a week could reduce your risk of heart attack by 40 to 70%? Weight training develops lean muscle mass, which can help lower your blood pressure.

You can get results by adding a simple dumbbell exercise to your usual fitness regimen once or twice a week. You don’t need to engage in intense strength training to improve your cardiovascular health.

Strength training is a great way to improve your heart health if you’re out of shape. You’ll find that engaging in cardio activities is easier after you’ve done strength training for a while.

2. Burns More Calories

Strength and weight training routines help your body build muscle mass. The higher your muscle mass is, the less fat your body will store.

Increasing your muscle mass means your body will burn more calories. Experts estimate that your muscles are responsible for about 20% of the calories your system burns.

You’ll get better results out of your workouts once you increase your muscle mass, and daily activities such as walking will also help you burn more calories.

Try alternating between strength training and cardio workouts to maximize the calories you burn.

3. Reach Your Weight Goals

If you’re exercising to lose weight, adding a dumbbell exercise or another strength training set to your daily workout can help you shed pounds faster.

Lifting weight burns calories while toning your body. It also helps you maintain your muscle mass, even if you take a break from working out.

Besides helping you lose some weight, strength training can improve your silhouette since some muscle groups will make fat reserves less apparent, especially in the belly area.

Plus, it’s easy to target a specific area with weights or another strength training exercise. You can, for instance, use strength training to target your arms, thighs, or belly fat.

4. Improves Your Overall Strength

It’s no secret that putting on muscles will make you stronger. You’ll notice a difference if you focus on strength exercises that target your core muscles with some bending, twisting, and lifting motions. Compound exercises are especially effective for targeting these important muscles.

A strong core area will improve your overall strength and your endurance. You’ll find that you have more energy and that you can complete more challenging workouts once you start gaining muscle mass in your core. Developing your core muscles will also improve your balance, and many exercises will become easier to perform.

Plus, you can easily customize your weight and strength workouts to get the silhouette you want. For instance, focusing on strength training exercises that don’t require weights can help you achieve a lean look.

If you want to add some bulk to your silhouette, prioritize weightlifting exercises that require you to perform slow and controlled movements with heavy weights. Fast movements with lighter weights will help you get a lean and toned look.

5. Improve Joint Health and Prevent Osteoporosis

Almost one in five women over the age of 50 suffers from osteoporosis. This condition often results from a lack of calcium, but factors like smoking or hormonal changes linked to aging can increase your risk of experiencing bone loss.

You can prevent osteoporosis or slow down the progression of this condition by engaging in weight training. Studies have shown that lifting weights can slow down bone loss and even revert this process in some cases.

Strength training can also result in stronger joints. An increased muscle mass will provide your joints with more support, and lifting weights can even help you manage the symptoms of arthritis or make you less likely to develop this painful condition.

6. Mental Benefits

Introducing some weight or strength training exercises to your fitness program is a fun way to make your workouts feel more diverse and challenging. If you’re looking for a way to stay motivated, try adding a simple dumbbell exercise to your usual workout to switch things up!

Women who perform weight or strength training exercises typically experience other benefits. Strength training can improve the quality of your sleep, and studies have shown that lifting weights can help with depression symptoms.

Plus, achieving a toned look can boost your self-esteem, and completing a challenging workout can make you feel great about yourself!


As a woman, you should think about adding weightlifting and other strength training exercises to your fitness program. Building your muscle mass has several benefits, from improving your mood to reducing your risks of suffering from different health conditions.

Plus, increasing your muscle mass will help you burn more fat and improve your overall strength and stamina.


Michelle Alcorn is a community outreach manager at Synergee. She is passionate about helping other busy professionals find the space to be healthier and achieve their fitness goals. That’s why she’s in search of the next health and wellness trends! Outside of work, Michelle loves practicing yoga with her cat, and tending to her vegetable garden.



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