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Reasons Why Ladies Over 30 Should Lift Weights

    weight lifting women

    A few years ago, when my wife decided to work out more seriously, she asked me to create a program for her. Of course, I included a few exercises with weights such as squats, deadlift, biceps curl, shoulder press, and even bench press. Well, she was shocked, saying she did not want to lift weights because she did not want to look like those girl bodybuilders.

    It was hard to make her understand that training with weights will not make her bulky and muscular so quickly. And it has so many benefits that it is hard to list. Unfortunately, the “weights make me bulky” misconception is so profound in most of the women’s minds that it is hard to get rid of it.

    If you are among those ladies who think the same, just keep reading on. You will understand why training with weights is necessary for you, mainly if you are over 30.

    It Increases Your Metabolism (to Burn More Fat)

    When you are young, your metabolism is pretty fast, so even if you just exercise a little, you can maintain your body in an excellent sate. However, over 30, the metabolic rate slows down gradually.

    To compensate for this adverse effect, you should pay attention to your diet and the quality and the quantity of the exercise if you want to keep your body in good shape.

    If you lift weights, you build muscles. And the more muscles you have, the faster your metabolism will be.

    Did you know that one pound of muscle burns about 6-7 calories every hour? The fat cells burn only 1! So, get more muscles to burn fat.

    You may think now (again) that how will you look like if you pack on so much muscle mass. Don’t worry! The hormone system of women does not allow them to grow incredibly big muscles.

    Plus, your muscles will look more shaped, so visually, you look more fit as well.

    Recommended: How Can You Increase Your Metabolism?

    You Are Going to Be Stronger

    woman training with dumbbells

    It is logical that by lifting weights, you are going to get better strength that you can enjoy in several fields in your daily life. It will be easier to go up the stairs with heavy bags, and you will not have to beg your husband to move this or that around the house.

    Typically, women can be 30-40% stronger thanks to the weights without looking bulky.

    Prevent Injuries & Illnesses

    If you have a fit body, the possibility of getting an injury from a daily activity is much less since your muscles and joints are much powerful. It will not be a problem if you have to make a sudden move or move that requires more strength.

    Another benefit is that weight training helps to compensate for the adverse effects of the sedentary lifestyle. It helps you to get rid of and prevent lower back pain, headache, etc.

    Recommended: Is Sitting Too Much Killing You?

    It also contributes to keeping your bones strong and healthy, so it is an excellent way to prevent osteoporosis. Studies have proved that those women who started exercising with weights three days a week, after half a year, the density of their bones increased by 13-15%. And since osteoporosis affects women more than men, this is an important fact.

    Lifting weights also helps to prevent type 2 diabetes since it enhances the metabolism of the carbohydrates. While you work out, your body uses up sugar for energy, so it regulates your insulin level.

    And finally, we should not forget that working out is an excellent way to get rid of everyday stress and depression. It is a fact that those women who work out have a better being and live a more balanced life.


    After reading these advantages, I’m sure you understand why lifting weight is so beneficial for you. So, go and grab a pair of dumbbells or a barbell!

    However, start slowly and increase the weights gradually. Your body and mind need time to get familiar with this type of training. Build your physique step by step.

    Have no time going to the gym but want to lift weights? Get a pair of dumbbells or a home gym!


    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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