Workout Plan for Women: 10 Ultimate Weight-lifting Fitness Tips for Women - Healthpick

10 Weight-lifting Fitness Tips for Women

workout tips for women

Toss the pink dumbbells and restore the life with some serious weights. The fear of transformation is lost in the process of making the most epic you. Revive the metabolism to next level. Having a stronger immune system like no other time in your life seems powerful? These body transformations will ditch your fear of bulking up. Plus, this gives away for full body workout for women at home.

Here are some strength training exercises and the full body workout for women at home:

1] Burns extra fat and calories:

Weight lifting for strength is a continuous training. Lifting weights should be added to your workout because cardio with diet can lead to both fat and muscle loss. By training with weights, you will only burn fat and be able to burn more calories in a short period as compared to cardio.

Moreover, when you strength train, your body remains in the fat burning mode long after you have left the gym. This is known as Excess Post-exercise Oxygen Consumption (EPOC) effect.

This doesn’t happen when you do low-intensity cardio. This suite is very convenience for power workout but not sufficient enough for lifting weights.

  • Cardiovascular workouts such as running and dancing are high-impact activities that put stress on joints. Doing them repetitively can cause a variety of physical injuries from less serious but still painful heel spurs to more severe issues, including hip and knee problems.
  • Cardiovascular workouts are designed to put a healthy level of stress on heart to keep it toned. The accelerated heart rate increases blood pressure temporarily, which is beneficial to most people. Others with certain medical conditions like heart patient might respond adversely to the intensity of the workout.
  • Cardiovascular exercise can be disadvantageous or dangerous if someone has displayed symptoms of chest discomfort or pain within the past 30 days, according to the American Heart Association.
  • Exercises of this type may also be unsuitable if someone experience pain or pressure in his mid or left chest or in left shoulder, arm or neck either during or immediately after an exercise session.
  • Cardiovascular exercise may also be disadvantageous if someone easily experience extreme breathlessness; take medications for a heart condition, stroke or high blood pressure; has recently experienced a heart attack or stroke; or has known problems with his muscles, bones or joints that may worsen as a result of his activities.


  1. Body toning

Everyone dreams of a having a toned body. We do number of exercises to proportionate the looks. Lifting weights can help you get a toned and sleek body. And by “toned,” I mean building lean muscle mass. American scientists found that by doing a mixed workout, which includes cardio and strength training, participants in the experiment were able to burn more fat and build lean muscle mass.

When you build lean muscle mass, no matter what your body shape is, you will look fabulous and fit. For example, the original Queen of Curves, Jennifer Lopez mixes cardio and strength training in their workout routine. And that’s why she has the right amount of fat and muscle according to her body type, shape, and age.


3) No muscle loss:

Did you know, your body starts losing muscle mass right after you hit 30 years of age. And when that happens, your skin becomes loose, and your buttocks, belly, chin, arms, shoulders, and chest sag. Ageing is not just losing muscle weight but your body starts to lose the collagen that wears out as you age.

Unless you start taking the precautions right from your late 20’s, I can tell you that you will be carrying a whole lot of unwanted baggage. And the one and the only way you can prevent that is by lifting weights. A report published in Science Daily showed that muscle loss was greater in people who only did cardio, but those who mixed cardio and strength training burned more fat and were able to prevent muscle loss. Toss the loss and turn the odds in your favor.


4] Lesser risk of injuries

Turn the features of exercising with lesser risks, when you’re doing a cardio and exercising the risks are distributed all over the body. However, lifting weights are totally a game changer.

Strength training or lifting weights can also help prevent the risk of injuries. The muscles, bones, ligaments, and tendons are all strengthened when you strength train. In fact, the production of collagen, the primary fibre of connective tissue, increases when you lift weights. As a result, your bones are less fragile, and muscles are strong, preventing the risk of injuries


5) Boosting metabolism

In order to start, the best is to do so by knowing your body’s metabolism rate. Your metabolism will slow down as you age. And as a result, you will gain weight and find it very difficult to lose the excess pounds. And to revert/prevent that, lifting weights is highly recommended. Why? Because there’s a direct relation between your metabolism and muscle mass.

Your muscles have mitochondria, which convert glucose to the usable form of energy. With muscle loss, the number of mitochondria will decrease, resulting in slowed down metabolism. Since strength training builds lean muscle mass and prevents age-related muscle loss, the number of mitochondria in the cells will not decrease.

And your metabolism will remain perfect.

Know that, Other things that can affect your metabolism include age, height, muscle mass and hormonal factors. Unfortunately, research shows that your metabolism slows down with age. A few reasons for this include less activity, muscle loss and the aging of your internal components.


6) Eradicates the risk of Diabetes.

Burn that fat!

Diabetes is one of those diseases that has crippled everyone, regardless of their age. And guess what can protect you from this fatal disease and going on a boring, restrictive diet for the rest of your life? Yup! Strength training.

A team of scientists led by Dr. José D. Botezelli conducted an experiment on participants on a high-fructose diet. They found that those who included strength training in their workout regimen showed greater glucose tolerance, increased insulin sensitivity, reduced inflammation, and improved lipid profile.

Reaping the benefits of weight lifting.

Diabetes is marked by the body’s inability to process glucose and use insulin efficiently, but strength training can help with those issues. The ability of your muscles to store glucose increases with your strength, making your body better able to regulate its blood sugar levels.


7) Protects your heart

Cardio may not be your first choice if you have a heart condition. But scientists have proved that by lifting weights, patients can improve and protect their heart. In fact, patients with coronary artery disease (CAD) can improve their heart rate variability (HRV), heart muscle strength, and endurance.

Beat this, Weightlifting is good for your heart and it doesn’t take much. Lifting weights for less than an hour a week may reduce your risk for a heart attack or stroke by 40 to 70 percent, according to a new study. Spending more than an hour in the weight room did not yield any additional benefit, the researchers found.

More likely, Exercises that build strength can benefit the heart more than aerobic activities, such as walking and cycling, according to recent research.

Both strength training and aerobic activity appeared to be heart healthy, even in small amounts, at the population level,” says Dr. Maia P. Smith, who is an assistant professor in the Department of Public Health and Preventive Medicine at St. George’s University in Grenada.

She explains, however, that while “static activity appeared more beneficial than dynamic,” the findings also revealed that those who engaged in both kinds of activity “fared better” than those who just increased the amount of only one type.

Aerobic activity includes walking, jogging, cycling, swimming, gardening and all forms of sports, such as golf, tennis, and volleyball. Push-ups, static rowing, resistance training, dips, arm and leg raises, and hand grips are all examples of strength-building exercises.

This included information that individuals gave about types of physical activity and the presence of cardiovascular risk factors, including high blood pressure, being overweight, having high cholesterol, and having diabetes.


8) Improves your sleep quality

After spending so much time at the gym working on your body, of course, you will sleep like a baby! And while you sleep, your muscles will rebuild and rejuvenate themselves. American scientists have also reported that older men and women, who generally have difficulty falling asleep, reported better sleep after strength training. So, if you tend to sleep late and wake up late, you’ve got to lift weights.

These are the 15 benefits of lifting weights for women. Get rid of the “I am a woman; I should not lift weights” mindset and kick some ass at the gym. There’s no high like improving your physical and mental fitness over a period. It’s your time NOW. Because tomorrow is too late.



9) Of course! Relives Stress

In general, exercising has a positive effect on mental health. When you lift weights for at least two days per week, your entire focus is on doing the reps properly without injuring yourself. And when your mind is not thinking about work or home, it will lower anxiety, alleviate depression, and have a stress-relieving effect.

Moreover, when you build muscles and slowly see your body change from flab to fab, you will feel pumped up and be ready to let go of worries and focus more on the positives in your life. We all know that, Physical activity reduces stress by releasing endorphins, which are chemicals produced in the brain during times of pain and stress; they also improve your mood and decrease tension.

Working with weights, anaerobic exercise stresses and tears muscles, which increases endorphin production based on the intensity and duration of exercise. You can maximize the stress reduction from endorphins with a multi-joint weight-lifting workout and rest periods between sets.


10) Enhance sports Fitness

Sports fitness depends on muscle and bone strength, muscle power, endurance capacity, and quick reflex. If you are aiming to become fit in a certain sport, you must do strength training along with cardio to improve your performance. Lifting weights has a positive impact on your heart health and connective tissues and will help improve your stamina, reflex, and muscle power.




(Visited 148 times, 1 visits today)

You may also like

You May Like Sponsored by Healthpick

Want To Live Your Best Life?
Get Health & Wellness Tips News Letter
98,350 subscribed for News Letter
Get Health News Letter Today!
WordPress Popup Plugin