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Why All Females Should Lift Weights

Resistance training (aka weight lifting or strength training) has largely been viewed as male-centric endeavor, glorified in print, on the screen, and across sports nutrition ads. While the weight room is still heavily populated with guys, more and more women are embracing the benefits of lifting weights.


Here are 5 reasons why all females should lift weight.


#1 Build Strength


Strength training has gotten a bad rap in that a lot of people still think that simply lifting weights a few times per week will lead to a big, bulky frame a la IFBB pro bodybuilders.


In reality, nothing could be further from the truth. It takes years and years of dedication in the gym and in the kitchen (eating LOTS and LOTS of food) to build the kind of size that you see in physique competitions.


For fitness enthusiasts, gym rats, adolescents, and kids, resistance training is phenomenal! It helps to build strength, improve bone density, enhance motor control, boost kinesthetic awareness, and more!


Quite simply, lifting weights won’t make you bulky or “overly muscular.” It will help you develop the lean, toned, curves you want in all the right places!


#2 Reduce Body Fat


When it comes to losing body fat, cardio is the default type of exercise for women, but strength training also offers body recomposition benefits. Resistance training, compared to steady-state cardio, increases calorie burning during workouts and for hours afterwards. Research also shows that when women lift weight, they lose fat in addition to gaining muscle. Keep in mind that the more lean muscle you add, also means your body burns more calories during the day, even when at rest!


#3 Improves Athletic Performance


If you’re involved in any other athletic endeavor or sport that isn’t bodybuilding and physique competition, then lifting weights can help you. Golfers, gymnasts, basketball players, baseball/softball players, wrestlers, etc. all recognize the benefits of adding strength training (power, strength, explosiveness, etc.) to complement their sport-specific training.


#4 Builds Resilience


Lifting weights helps females develop strength, stronger bones, better coordination, and motor control, all of which help protect the body against injury as well as accelerate time to recovery. Regularly engaging in resistance training workouts is associated with living a longer, healthier life.


Women in particular are prone to developing osteopenia and osteoporosis as they age. However, lifting weights helps combat this by helping build stronger bones than strength training does. A recent meta-analysis also concluded that resistance training offers a preventive effect against the increasing risk of bone frailty in an older population.”[2]


The bottom line here is that lifting weights is essential for staying strong, fit, and healthy across your life.


#5 Boosts Mood & Confidence


Intense physical activity releases a flood of feel-good chemicals, including dopamine, norepinephrine, serotonin.[3] Research also confirms the mood-enhancing and stress-relieving properties of resistance training.[4]


One other thing to consider is that as you see gains in strength, performance, and aesthetics, you’ll naturally start to feel better emotionally and psychologically!


How Much Weight Training Do Women Need?


Ideally, you’d want to lift weights between 3-5 times per week, depending on training goals, workout program, available time, and preferences. Keep in mind that recovery is also an important component of seeing results from lifting workouts. Usually, you want to rest at least 24-48 hours between intensely training a particular muscle group to support muscle repair and recovery.


How to Get Started?


Getting started with lifting weights has really never been easier with the amount of information and resources available. At times, it can be slightly intimidating trying to decide which program to try or how to perform a new exercise for the first time in a commercial gym. That’s one of the reasons we developed the 1UP Fitness App.


Inside our free fitness app, you’ll get customized training programs (for gym or home) based on your fitness level and goals. You’ll also have access to over 300+ workouts, including how-to videos for the gym and at-home workouts. It’s like having a full time personal trainer on your phone! To top it off, you can even receive free consultations from our coaches, including advice on which supplements are best to support your goals (pre workout, creatine, whey protein powder, etc.).




Lifting weights is an essential for women to live their best life ever. Regularly engaging in resistance training workouts helps build muscle, burn body fat, boost mood, and promote healthy aging.


Get started today, even if it’s just with some push ups, crunches, and bodyweight squats! Your brain, muscles, and bones will thank you!



  1. Westcott WL, Winett RA, Annesi JJ, Wojcik JR, Anderson ES, Madden PJ. Prescribing physical activity: Applying the ACSM protocols for exercise type, intensity, and duration across 3 training frequencies. Physician Sportsmed. 2009;37(2):51-58. doi:10.3810/psm.2009.06.1709.
  2. Massini DA, Nedog FH, de Oliveira TP, Almeida TAF, Santana CAA, Neiva CM, Macedo AG, Castro EA, Espada MC, Santos FJ, Pessôa Filho DM. The Effect of Resistance Training on Bone Mineral Density in Older Adults: A Systematic Review and Meta-Analysis. Healthcare (Basel). 2022 Jun 17;10(6):1129. doi: 10.3390/healthcare10061129. PMID: 35742181; PMCID: PMC9222380.
  3. Basso JC, Suzuki WA. The effects of acute exercise on mood, cognition, neurophysiology, and neurochemical pathways: A review. Brain Plast. 2017;2(2):127-152. doi:10.3233/BPL-160040
  4. Strickland JC, Smith MA. The anxiolytic effects of resistance exercise. Front Psychol. 2014 Jul 10;5:753. doi: 10.3389/fpsyg.2014.00753. PMID: 25071694; PMCID: PMC4090891.

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