Lifting weights has long been perceived as a male-dominated activity, but the truth is that women can greatly benefit from strength training. In fact, lifting heavy weights has numerous benefits that can help women to improve their physical and mental health. In this article, we will discuss five benefits of lifting heavy weights for women and the scientific data that supports them.
1. Increases muscle mass and bone density.
Women tend to have lower muscle mass and bone density compared to men, and as we age, these levels decline even further. Resistance training, particularly heavy lifting, has been shown to increase muscle mass and bone density in women. A study published in the Journal of Strength and Conditioning Research found that women who lifted heavy weights for 12 weeks showed an increase in muscle mass by 3.8% and an increase in bone density by 2%.
2. Boosts metabolism.
Lifting heavy weights increases muscle mass, which in turn raises your metabolism. The more muscle you have, the more calories you burn throughout the day, even when you’re not working out. A study published in the American Journal of Clinical Nutrition found that women who lifted heavy weights for 12 weeks had a 14% increase in their resting metabolic rate.
3. Improves cardiovascular health.
While cardio is often thought of as the best form of exercise for cardiovascular health, heavy lifting can also be beneficial. A study published in the Journal of Sports Medicine and Physical Fitness found that women who lifted heavy weights showed significant improvements in cardiovascular health, including decreased resting heart rate, improved blood pressure, and increased cardiovascular endurance.
4. Reduces risk of injury.
Lifting heavy weights can help to improve stability, balance, and flexibility, reducing the risk of injury. A study published in the Journal of Sports Medicine and Physical Fitness found that women who lifted heavy weights showed significant improvements in balance and stability, which can help to reduce the risk of falls and injuries.
5. Increases self-confidence and mental well-being.
In addition to the physical benefits, lifting heavy weights can also have a positive impact on mental well-being. A study published in the Journal of Sports Medicine and Physical Fitness found that women who lifted heavy weights reported increased self-confidence and reduced stress and anxiety.
With that being said, lifting heavy weights has numerous benefits for women, from increasing muscle mass and bone density, boosting metabolism, improving cardiovascular health, reducing the risk of injury, to increasing self-confidence and mental well-being. So, don’t be afraid to pick up those heavy weights and start reaping the benefits today!
Note: It's always important to consult with a healthcare professional before starting a new exercise routine and make sure to start with proper form and light weights, gradually increasing the weight over time.
Mukai is a former NCAA track & field athlete, Professional Muay Thai fighter, Professional MMA fighter, Muay Thai & Kickboxing instructor, Health & Fitness Coach, Sales, Branding & Marking specialist, and serial entrepreneur! He has worked with over a thousand clients in a 1 on 1 and group setting, ranging all the way from everyday health and fitness enthusiasts to professional NHL players like Jesse Puljujarvi and Kyle Turris and a myriad of UFC fighters and other world class athletes.