Lifting heavy weights has often been seen as a man’s domain. But we’re here to tell you that it’s time to reclaim the weight room! Women can benefit greatly from lifting heavy, whether you’re looking to improve your strength, boost your health, or just feel more toned and confident.
However, we know it can be daunting to know where to start. So, our experts have put together this ultimate guide to heavy weight lifting for women.
In this guide, you’ll learn:
- How lifting heavy can benefit your health and fitness
- How to get started with heavy lifting
- The best exercises for women who want to lift heavy
So, what are you waiting for? It’s time to start building that strength!
Why Women Should Lift Heavy Weights
There are numerous health benefits to heavy weightlifting for women. In fact, heavy weightlifting can be beneficial to people of all genders, shapes, and sizes. Here are some of the key advantages of heavy weightlifting for women:
Improving bone density
As we age, our bones naturally become weaker and more susceptible to fractures. However, by lifting heavy weights regularly, we can help to improve our bone density and reduce the risk of fractures in later life. For women who lift heavy weights, the benefits are even greater, as women are more likely to suffer from osteoporosis than men due to the impact of menopause on bone density.
Lowering the risk of injuries
Another great benefit of heavy weightlifting for women is that it can help to lower the risk of injuries. By strengthening the muscles and ligaments around our joints, we can protect ourselves from common sports injuries such as ACL tears or hamstring strains.
Weightlifting can also help to improve our posture and prevent back pain by strengthening the muscles in our core and lower back. This lowers the risk of injury in our day-to-day lives as well as when we’re participating in other sports.
Of course, one of the main reasons that people lift weights is to build muscle. And there are plenty of good reasons for women to want to build muscle. Some muscle-building benefits of heavy weightlifting for women include:
- A stronger, more toned body
- More metabolically active tissue, which helps to burn more calories even at rest
- Reduced risk of obesity and chronic diseases such as type II diabetes due to the increased muscle mass.
In addition to building muscle, heavy weightlifting can also help women to burn fat. In fact, lifting weights is one of the most effective ways to burn fat, regardless of your gender. When you lift heavy weights, you create tiny tears in your muscles. In order to repair these tears, your body has to use energy (in the form of calories). This means that lifting weights can help you to burn calories both during and after your workout.
Of course, cardio exercises such as running or cycling can also help you to burn calories. But lifting weight can be more efficient, because when you lift weights, you not only burn calories while you’re working out, but you also continue to burn calories for hours or even days afterwards.
Mental Health Benefits
In addition to the physical benefits, there are also mental health benefits of heavy weightlifting for women. Exercise of any kind can help to improve our mood and reduce stress levels. This is likely due to the release of endorphins (“happy hormones”) that occurs when we exercise. Lifting weights releases endorphins and also brings a sense of satisfaction and pride at what you’ve achieved, as you get stronger over time.
So, if you’re looking for a way to improve your physical and mental health, lifting weights is a great option. And if you’re a woman, don’t be afraid to lift heavy weights! The benefits are numerous and well worth the effort.
Deciding What Heavy Lifting Looks Like For You
Now that we’ve talked about some of the benefits of heavy weightlifting for women, you might be wondering how to get started. The first step is to decide what “heavy lifting” looks like for you. This will depend on your current fitness level, your goals, and your own personal preferences.
If you’re new to weightlifting, start by lifting weights that are challenging but not too heavy. You should be able to complete 8-12 repetitions of each exercise with good form. As you become more comfortable with the exercises and your muscles get stronger, you can start to increase your weight.
If you’re already fairly strong and have been lifting weights for a while, you can start by lifting heavier weights. For most exercises, you should be able to complete 6-8 repetitions with good form. Again, as you become more comfortable and your muscles get stronger, you can increase your weight.
As you start lifting heavier weights, it’s important to pay attention to your form. Lifting weights that are too heavy can lead to injury, so be sure to listen to your body and only lift weights that you can handle safely.
Top tip: If you’re not sure where to start with your weights or routine, consider working with a certified personal trainer. They can help you to design a routine that’s tailored to your individual needs and goals.
3 Types of Heavy Weight Lifting For Women
Powerlifting For Women
Powerlifting is a sport that involves lifting heavy weights in three specific exercises: the squat, the bench press, and the deadlift. Powerlifting competitions are typically divided into weight classes, so everyone has a fair chance to win.
While powerlifting might not be for everyone, it can be a great way to build strength and muscle. And for women, powerlifting can be especially beneficial. This is because, when done correctly, powerlifting can help to build strong bones and muscles, which can help to reduce the risk of osteoporosis and other menopausal health problems.
If you’re interested in trying powerlifting, there are a few things you should keep in mind. First, be sure to find an expert powerlifting coach who can teach you how to lift correctly and safely. Second, start slowly and gradually increase your weights as you get stronger. And finally, be sure to focus on your form — powerlifting is not just about lifting the heaviest weights possible, but about lifting weights with good technique.
Olympic Lifting For Women
Olympic lifting is a sport that involves lifting weights overhead in two specific exercises: the snatch and the clean and jerk. Olympic lifting competitions are also divided into weight classes.
Olympic lifting can be a great way to build strength, power, and muscle. Olympic lifting focuses more on explosive movements, so it’s a great way to build fast-twitch muscle fibres. This can be especially beneficial for women, as women tend to have more slow-twitch muscle fibres.
Olympic lifting classes can be a great way to build your heavy weightlifting form, as this style of lifting has a greater focus on technique. The energy output is also high, due to the explosive nature of the lifts.
Strongwoman training is a type of weightlifting that involves lifting heavy weights in a variety of exercises. Strongwoman competitions typically include events such as the axle deadlift, the farmer’s walk, and the overhead press.
Strongwoman training is a great way to build overall strength and muscle. This type of strength training often uses odd objects, such as sandbags, kegs, and tires, which can help to build functional strength. Strongwoman training can also be a great way to build confidence. Lifting heavy weights and completing challenging feats of strength can help to boost your self-esteem and give you a sense of accomplishment. You can see some examples of ladies who lift success stories here if you want a bit of inspiration!
Heavy Weight Training For Women: FAQs
Can women lift heavy weights?
Absolutely! Lifting heavy weights can be beneficial for women of all ages. Heavy lifting can help to build strong bones and muscles, boost your metabolism, and improve your self-esteem, amongst numerous other benefits.
How heavy should women lift?
There’s no one-size-fits-all answer to this question, as the amount of weight you lift will depend on your individual goals, fitness level, and experience. However, most experts recommend starting with lighter weights and gradually increasing the amount of weight you lift as you get stronger and more confident with technique.
How heavy you should lift will depend on your goals. Do you want to build strength, power, or muscle? Are you trying to improve your bone density or reduce your risk of injuries? The answers to these questions will help you to determine how much weight you should lift.
Can a woman lose weight by lifting weights?
Yes, weight loss can be one of the many benefits of lifting weights for women. In addition to helping you to burn calories, lifting weights can help to boost your metabolism and build lean muscle mass. Due to its core-strengthening benefits, weightlifting can also help to tone your stomach.
However, it’s important to remember that your goals in weightlifting need not simply be related to body weight. First and foremost, focus on lifting weights that are challenging for you and progress slowly as you get stronger. This can help boost your self-esteem and allow you to take the focus away from your body image.
It’s also important to remember that if you are lifting heavy, both your weight and your body shape may change. This is because you will increase muscle, which is more dense than fat. The vast majority of women love the changes they see in their bodies and appreciate feeling and looking strong, toned and fit.
Looking To Lift Heavier in London? Join Our Ladies Who Lift Class
At Strength Ambassadors, we offer a wide range of classes to suit all levels, from beginners to experienced lifters. Our Ladies Who Lift class is specifically designed for women who want to lift heavier weights in a supportive and fun environment.
Our classes are led by experienced and certified personal trainers who can help you to safely progress in your lifting journey. We also offer one-to-one personal training for those who want more individualised attention.