he Benefits of Weightlifting for Women

Weightlifting is a powerful and confidence-building activity that offers numerous advantages for both men and women. It is increasingly becoming a part of everyone’s exercise routine, and for good reason. The Centers for Disease Control and Prevention (CDC) in the US and the National Health Service (NHS) in the UK recommend incorporating strength training into your workouts at least twice a week.

Women, in particular, can greatly benefit from including weightlifting in their exercise programs. Hormonal changes during menopause can lead to muscle loss and decreased bone density, increasing the risk of conditions such as osteoporosis. Weightlifting not only helps maintain overall health but also provides a rewarding and empowering experience.

I had the opportunity to speak with personal trainer Mimi Bines, co-founder of Lift Studio LDN, a women-only weightlifting gym. Mimi shared insights on why women should lift weights, how often to do it, and how to get started.

Here are some key points from our conversation:

Benefits of Weightlifting for Women: The reasons women should lift weights are no different from those for men. Building muscle is beneficial for overall health, and women, in particular, should engage in weightlifting because they are genetically predisposed to having less muscle. As we age, it becomes even more crucial to preserve and strengthen the muscle we have. Incorporating resistance training into your program can lead to significant benefits, helping you live longer and maintain better health.

How Weightlifting Differs from Other Forms of Strength Training: Weightlifting provides tangible progress and enjoyment. Unlike other training methods that may feel repetitive, weightlifting offers a sense of getting stronger over time, which keeps people motivated and committed. At Lift Studio LDN, the focus is on teaching proper technique, providing resources, and explaining the scientific principles behind weightlifting. This comprehensive approach allows individuals to fully immerse themselves in the process.

Weightlifting and Fat Loss: Weightlifting alone does not directly cause weight loss or target specific areas for fat reduction. Achieving fat loss requires maintaining a calorie deficit through proper nutrition. Weightlifting, however, contributes to overall body composition changes by building muscle and improving body image. Setting process-driven goals, such as improving squat form or achieving strength milestones, promotes a positive mindset and helps individuals appreciate their body’s capabilities.

Recommended Frequency for Weightlifting: Following a well-designed program, two weightlifting sessions per week are generally sufficient to make progress. The key factor is training to the point of failure, where you are unable to complete additional repetitions with good form. It’s essential to choose a program that aligns with your lifestyle and goals. Whether you prefer two or five days a week, the total volume can be adjusted accordingly, ensuring adequate stimulus for growth and adaptation.

Getting Started with Weightlifting: For beginners, it’s advisable to join a small group program or work with a personal trainer. Coaching provides valuable knowledge, making the learning process easier and more enjoyable. Building a foundation and gaining confidence in proper form and technique is crucial. If you decide to train alone, focus on mastering five fundamental movements: squat, deadlift, press, pull, and bridge. These exercises offer long-term benefits and endless room for improvement.

Making Weightlifting Less Intimidating for Women: Overcoming the initial intimidation associated with weightlifting can be aided by having knowledge and confidence in executing correct form. Both men and women can feel intimidated in a new gym environment, but understanding the correct approach and having the necessary skills brings confidence. Men often exhibit more confidence, not necessarily due to superior performance, but because they possess the self-assurance to own their space.

Helpful Tips for Beginners: To ease into weightlifting, start by practicing the movements with proper technique. For instance, beginners can begin squatting by sitting on a box and standing up. Prioritize skill development over intense sessions, focusing on continuous improvement. Remember, weightlifting is a skill that improves over time with practice and consistency.

Advantages of Women-Only Gyms: Women-only gyms provide a less intimidating and judgment-free environment. These spaces bridge the gap for women who may feel uncomfortable or inexperienced in mixed-gender weight rooms. Emphasizing beginner-friendly instruction and fostering a sense of community, women-only gyms create a supportive atmosphere where friendships can form. Such gyms offer a safer space for women, addressing concerns of not being taken seriously or facing unwanted attention in male-dominated environments. While not a solution for broader societal issues, women-only gyms serve an important purpose in the present.

About Lift Studio LDN: Lift Studio LDN offers small-group personal training focused on building muscle and strength. Their programs, running for six weeks, prioritize barbell exercises due to the potential for lifting heavier weights. Form and technique are emphasized, with logbooks provided to track progress. Filming reps and sets ensures proper form and allows for continuous improvement.

Considerations for Pregnancy and Back Problems: Pregnant women should consult with their doctors before starting any new exercise routines. However, if already engaged in weightlifting, many women continue lifting throughout their pregnancy. Weight training, including modifications or bodyweight exercises, can be safe and beneficial. Similarly, weightlifting can be advantageous for individuals with back problems as it is a low-intensity exercise that can be tailored to suit individual needs and abilities.

Weightlifting offers incredible benefits for women, promoting empowerment, physical health, and mental well-being. By incorporating weightlifting into your fitness regimen, you can build strength, preserve muscle mass, and enhance your overall quality of life.