Weightlifting has many health benefits for almost everyone, regardless of gender. Lifting weights can burn calories and make you stronger and more capable. However, for many women, lifting weights conjures up an unfeminine image of muscular bodybuilders. As a result, women may shy away from lifting weights for fear of becoming too masculine. Knowing the facts about weightlifting can help you make the right decisions for your health.
Benefits
Weightlifting has many benefits for women. Lifting weights builds muscle, which burns more calories than fat. A regular habit of weightlifting can also increase your strength and stamina. Lifting weights also gives you a more toned appearance. Lifting weights also strengthens your bones, which reduces your risk of osteoporosis.
Weights
The primary difference between bodybuilding and using weights for toning is the weight used and the number of repetitions. Bodybuilders use heavier weights and in greater repetitions. When women use weights for toning and sculpting muscle, they generally use lighter weights. Even dumbbells in 5- and 10-lb. weights can benefit your health, but are not heavy enough to build large, bulky muscles.
Physiology
Men and women do not develop muscle the same way. Men have higher levels of testosterone, which enables them to build large muscles more quickly and easily. Because women usually have much lower levels of testosterone, it is more difficult for women to build bulky muscles, even if they try to do so.
Nutrition
Good nutrition is an important part of losing weight and toning up. According to fitness trainer P.J. Glassey, when women begin a weightlifting program but do not follow healthy diet habits, it can cause weight gain. This can create a bulkier appearance, but it is due to gaining fat instead of bulky muscles. This problem can be prevented or fixed by changing your diet, not giving up on weightlifting.
Warning
Although most women do not have enough testosterone to build bulky muscles, some women do have higher testosterone than average. Women with polycystic ovarian syndrome, or PCOS, often have higher testosterone levels, which could lead to building bulky muscle more easily. Women with higher than normal testosterone levels may also have other symptoms, such as excess facial hair. You can still lift weights, but should use light weights to avoid bulking up too much.
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