Side view of a female boxer in red boxing gloves training with the punching bag

How Weightlifting Helps Women Lose Weight (And Keep It Off!)

Weightlifting is a crucial aspect of weight loss for women, providing numerous benefits that are often overlooked. In this article, we will delve into the importance of weightlifting for women’s physical well-being, its impact as women age, its ability to keep them lean and healthy, and its effectiveness in promoting weight loss. Our aim is to illustrate that weightlifting is an essential component of any woman’s weight loss journey.

As women age, one of the primary reasons they tend to gain weight is due to the loss of muscle mass. Without intervention, most women naturally gain weight as they grow older. Muscle mass decreases with age, starting as early as the 30s. Because muscle is highly efficient at burning calories, this decline in muscle mass slows down metabolism. Additionally, women generally have less muscle mass than men, which makes them more susceptible to weight gain. On average, women gain approximately 20 to 25 pounds of fat between the ages of 20 and 50. Unfortunately, the situation worsens with age, as adults lose about three percent of their muscle mass each year after middle age.

Fortunately, there is a solution. The primary method to combat muscle loss is through exercise, specifically weightlifting and strength training. While the ideal time to begin preserving muscle mass is during young adulthood or middle age, it is never too late to start incorporating weightlifting into your routine.

When it comes to weight loss, weightlifting plays a crucial role in ensuring that fat, rather than muscle and bone, is lost. During the weight-loss process, only approximately 60 to 75 percent of the weight shed consists of fat. The remaining weight comprises muscle, bone, and water. However, by including weightlifting in your weight loss program, the percentage of fat lost can increase to as much as 85 percent. In other words, focusing solely on cardio exercises can lead to muscle loss. Incorporating weight lifting into your routine helps build muscle while facilitating greater fat loss.

A study conducted at Tufts University examined 10 overweight women who followed the same diet, with half of them incorporating heavy weightlifting. At the conclusion of the study, both groups had lost around 13 pounds. However, while the diet-only group had shed 9.2 pounds of fat, the weight-lifting group had lost 14.6 pounds of fat and gained 1.4 pounds of muscle. Despite the same overall weight loss, the weight-lifting group experienced a more sculpted physique.

Weightlifting not only aids in weight loss but also supports sustained and lasting weight reduction. Muscle mass is metabolically efficient and increases calorie expenditure, even at rest. By increasing muscle mass, you effectively enhance your metabolism, resulting in increased fat burning. Even after completing your workout, your body continues to burn calories.

Contrary to a common misconception, weightlifting does not cause women to become bulky. While women do build muscle through weightlifting, the process of bulking up is more challenging for them due to lower levels of anabolic hormones responsible for muscle growth. Consequently, women who engage in weight training actually become smaller and appear leaner.

At Outlaw FitCamp, we specialize in teaching individuals the correct techniques for weightlifting and designing programs tailored to their specific goals. We emphasize the quality of workouts over quantity, ensuring that participants use appropriate sequences and exercises to achieve desired results. All muscle groups require strengthening, with women particularly benefiting from targeting large muscle groups.

By including weightlifting in your exercise regimen, your weight-loss journey will be faster and more sustainable. Weightlifting boosts metabolism, ensuring that you burn calories continuously and attain a strong, lean physique. Our team at Outlaw FitCamp is dedicated to guiding you safely through weightlifting, teaching proper form, and preventing injuries. Contact us today and allow our certified personal trainers to create an individualized weightlifting program designed just for you.

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