Weightlifting Women - discover the top five benefits of lifting weights

Women in Weightlifting

Lifting heavy weights can help you feel healthier, stronger and confident in everything you do, from feeling comfortable in your clothing to being able to move something heavy, to dealing with anything stressful.

Resistance training can benefit in all aspects of your life…

  1. Reduce body fat 
    Weight lifting increases your body's ability to burn fat during and after exercise. Your body uses more oxygen, it requires more caloric expenditure and an increased metabolic rate. As you increase strength and lean muscle mass, your body uses calories more efficiently. 
  2. Younger heart age
    Those who lift weights are less likely have heart disease risk factors such as a large waist circumference, high triglycerides, elevated blood pressure, and elevated glucose levels.
  3. Strengthens tendons and ligaments and increases bone density 
    Osteoporosis is the decrease in bone density that weakens the bone structure. The risk of osteoporosis increases with age and women are about 4 times more likely than men to develop it because bone loss speeds up for several years after the menopause as the ovaries stop producing oestrogen. One way to stimulate the increase in bone density is to repeatedly use greater than normal loads on the bones that can be achieved with resistance training. New formation of bone develops on the bone’s outer surface, creating stronger bones that are less likely to fracture. Because of bone and muscle loss, postmenopausal women should continue regular progressive resistance training as long as their health allows.
  4. Improves sleeping
    Lengthens the time of sleep the night after training. Aiding in your ability to fall asleep faster, sleep deeper. You will also be less restless as you sleep. It can also release the worries some ladies have.
  5. Anti-ageing benefits 
    After women reach the age of 30, muscle density starts to decrease and the trend continues with ageing. Lean body mass can decrease 15 percent between the ages of 30 and 80. This loss is accompanied by a decrease in overall strength. Follow a well-planned resistance training program that increases the size of muscle fibres and this will help combat the age-related loss of muscle that normally occurs in women.

Above all it will improve: 

  • Self-confidence 
  • Sense of achievement 
  • Constant challenge 
  • Body control and awareness 
  • Feeling strong and toned

About the Author


Terri Snelling is our health and fitness programme manager here at the Club and a qualified personal trainer. She started her fitness journey as a volunteer with YMCA when she was only 13 years old. Since then, she has held various jobs in her 17 years in the industry including working with a premiership football team and being a personal training manager in the city, before settling into her calling as a fitness manager at the Central YMCA Club. Over the years Terri has developed a vast and impressive set of skills ranging from but not limited to lifestyle management coaching, advanced kettlebells, indoor cycling and pre and post-natal care. She teaches several classes on our timetable such as indoor cycling, kettlebells and Octane Circuits.

ymca | 21 February 2017