5 Reasons why women should lift weights to lose weight

Sharon Reid

Are you afraid of the weight room?

When women hear someone say they should lift weights, they picture themselves becoming bulky and big as Jay Cutler, ruining their joints and losing their femininity. I have listened once people were pointing when you start lifting, you can't stop, as this will cause you to get fat.

Guess what? Those statements are not factual at all. And it is my job to share with you the correct information.

Don't get me wrong, practising yoga using cardio machines such as treadmills and cross trainers all have their place. However, things will start slowing down when you have been doing this routine for a while. Have you asked yourself, 'why am I not getting my results'? Or 'why is it taking so long for me to reach my goal?


For this reason, I want to put all the concerns and myths of women lifting weights aside and guide you through all the benefits of lifting weights to get you stronger, healthier, leaner, all in a quicker time than just sticking to your cardio routine.

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But, what is strength training?

It is also known as resistance training, weight training and muscular training. You use your own bodyweight or equipment to build muscle mass, endurance and strength.

Here are a few points to why women should adopt a strength training program:

1.      Bone Health

As you get older, your body ages too; this in women most commonly cause osteoporosis, especially in Postmenopausal. The reason is that our bodies secret less estrogen. So for us women, it has been proven that strength and resistance training reduce bone mass loss and prevent osteoporosis, which is when the density and quality of the bone decrease to become more fragile.


2.      Stress Relief

It has been proven that people who exercise and do resistant training are less likely to experience fewer adverse reactions to stressful situations.

It also helps with memory.

If you are a mom like me, well, you know what I mean 😉



3.      Increased Energy

Resistance training causes an increase in energy expenditure hours after your session. This effect happens because weight training promotes the breakdown of glycogen and supports fat metabolism. In simple words, you use the 'fuel' in your body to perform, and as a result, you burn more body fat.


4.      Quality sleep

Strength training significantly improves sleep quality, aiding in your ability to fall asleep faster, sleep more profound, and wake less often during the night. In addition, having morning resistance training or a high-intensity session dramatically affects the quality and lengthens sleep time the night after training.



5.      More muscles mean more calories burnt

As you increase strength and lean muscle mass, your body uses calories more efficiently. Daily muscle contractions from a simple blink to a heavy squat contribute to how many calories you burn in a given day. For example, sitting burns fewer calories than standing; standing burns less than walking, and walking burns fewer than strength training.

The more muscle contractions you experience during a day, the more calories you'll burn. If you have more lean muscle mass, you'll have more muscle contractions and thus burn more calories.

So, if you feel tired, stressed, have no energy and want to start getting results, I suggest you pick up a dumbbell instead of another cup of coffee.

Right Sharon, I think you kinda got me, but which exercises are better?

These are my exercises recommendations to get you on your way:


Keep your back straight, with your neutral spine, chest, and shoulders up. Keep looking straight ahead at that spot on the wall. As you squat down, focus on keeping your knees in line with your feet.

Many new lifters need to focus on pushing their knees out to track with their feet.


1.      Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you, so you don't keep looking down). Always engage your core.

2.      Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.


 1.      Holding the barbell (or two dumbbells at your side), keep your arms straight and knees slightly bent.

2.      Slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight.

Chest Press

1.      Lie on the bench with a dumbbell in each hand and your feet flat on the floor.

2.      Push the dumbbells up so that your arms are directly over your shoulders and your palms are up.

3.      Pull your abdominals in, and tilt your chin toward your chest.

Shoulder Press

1.     Hold a dumbbell in each hand and sit on a bench with back support.

2.    Plant your feet firmly on the floor about hip-width apart.

3.    Bend your elbows and raise your upper arms to shoulder height, so the dumbbells are at ear level.

Lat Pulldown

1.      Hold a dumbbell in each hand and sit on a bench with back support.

2.      Plant your feet firmly on the floor about hip-width apart.

3.      Bend your elbows and raise your upper arms to shoulder height, so the dumbbells are at ear level.

If you are still not convinced about weight training, let's chat. Then, you're a message away to feel less overwhelmed, get a path designed for YOU and achieve the health and body goals you always dream of.

About the Author

Sharon Reid is the founder of Sharon Online Training.

When she’s not serving her clients, she's juggling between house work, husband, doggies and son (no order of priority here). She calls Dubai her home.