Strength training has many benefits for women. Here are 4 ways to gain weight

Imagine a gym ten years ago: the weight room was a largely male-dominated space, with women mostly doing cardio exercises. Fast forward to today, and you’ll likely see women of all ages and backgrounds confidently handling exercise equipment.

This is more than just an anecdote. According to data from Australian Sports Commissionnumber of women participation in weightlifting (competitively or not) increased almost fivefold between 2016 and 2022.

Women are discovering what research has long shown: strength training offers benefits beyond sculpted muscles.

Health benefits

Osteoporosisthe disease, in which bones become weak and brittle, affects more women than men. Strength training is on the rise bone densitykey factor for prevention of osteoporosisespecially for women during menopause.

Strength training is also improving insulin sensitivitywhich means the body makes better use of insulin to control blood sugar levels, reducing the risk of type 2 diabetes. Regular strength training helps to improve heart health too.

There are also improvements in mental health. Strength training has been linked to symptom reduction depression AND Bow.

Improved self-confidence and body image

Unlike some forms of exercise where progress can seem elusive, strength training offers clear and tangible measures of success. Each time you add more weight to the bar, you are reminded of your ability to achieve your goals and Conquer the challenges.

This sense of achievement doesn’t just stay at the gym – it can change the way women see themselves. AND recent research found that women who lift weights regularly often feel empowered to make positive changes in their lives and are ready to face the challenges of life outside the gym.

Strength training can also have a positive impact body image. In a world where women are often judged by their appearance, lifting weights can shift your focus function.

Instead of worrying about numbers on a scale or fitting a dress size, women often appreciate their bodies for what they can do. “Am I lifting more than I could last month?” and “Can I take all my groceries with me in one trip?” may become new measures of physical success.

Lifting weights can also be about challenging outdated ideas about what women “should” be like. Qualitative tests Conducted with her friends, she discovered that for many women, strength training becomes a powerful form of rebellion against unrealistic beauty standards. As one of the participants told us:

I wanted something that would allow me to train and had nothing to do with my appearance.

Society has long told women to be small, quiet and not take up space. But when a woman steps up to the barbell, she defies these outdated rules. One of the women in our study said:

We don’t have to […] look a certain way, or […] fear that we can lift heavier weights than some men. Why should we?

This change in thinking helps women look at themselves differently. Instead of worrying about being noticed by others, they begin to see their bodies as fit and strong. Another participant explained:

Powerlifting changed my life. Thanks to this, I saw myself or my body. My body wasn’t my asset, it was a tool through which I could do everything I did in life.

This newfound confidence often spills over into other areas of life. As one woman said:

I love being a strong woman. It’s like going against the grain and it gives me strength. When I am physically strong, everything in the world seems lighter.

Feeling inspired? Here’s how to get started

1. Go slowly

Start with bodyweight exercises such as squats, lunges and push-ups to build a base of strength. Once you feel comfortable, add external weights, but keep them light at first. Focus on mastering compound movementssuch as deadlifts, squats and overhead presses. These exercises engage many joints and muscle groups at the same time, making the training more effective.

2. Prioritize proper form

Always prioritize proper form over lifting heavier weights. Poor technique can lead to injury, so learning the correct way to perform each exercise is crucial. To help with this, consider working with an exercise specialist who can provide personalized guidance and make sure you’re doing the exercises correctly, at least initially.

3. Consistency is key

As with any exercise program, consistency is key. Two to three sessions a week are enough for most women to see benefits. And don’t be afraid to take up space in the weight room – remember that you belong there just like everyone else.

4. Find a community

Finally, join the community. There’s nothing like being surrounded by a group of strong women who inspire and motivate you. Working with a supportive community can make your strength training journey more enjoyable and rewarding, whether it’s in-person classes or an online forum.

Are there any disadvantages?

Gym memberships can be expensive, especially for specialized weightlifting gyms. Home equipment is an option, but high-quality barbells and weightlifting equipment can come with a high price tag.

Additionally, for women juggling work and family responsibilities, finding time to go to the gym two to three times a week can be a challenge.

If you are afraid of becoming too bulky, it will be very difficult women gain mass like male bodybuilders without pharmaceutical help.

The main risks come from poor technique or trying to lift too much weight too soon – problems that can be easily avoided with some tips.