Women’s weight training and weight gain—are these two interrelated? While most women have a misconception that weight training exercises can make them look and feel bulky, the truth is different! In reality, weight lifting for women can help burn calories and achieve a sculpted look. Read this blog post to understand it better!
Weight lifting is a crucial element of strength training, and skipping it means you’re missing out on something advantageous for your body.
So, if you’re holding yourself back from weight training due to the fear of becoming bulky, remember you don’t have to!
Weight training and weight gain works differently for both men and women and you don’t have to be stressed about becoming bulky in the first place. Weight lifting can sometimes lead to slight weight gain due to muscle growth, but it also helps women achieve a leaner, stronger, and more toned physique. Let’s delve into this blog to understand this well!
How is weight training for men different from women?
In both men and women, testosterone is a hormone that helps build muscle. It works by synthesizing protein responsible for building muscle tissue. However, women don’t have the same testosterone levels as men, meaning putting on extreme amounts of muscle is more difficult for women.
Wondering how female bodybuilders attain that physique? They put in years of hard work and dedication, spending years training, eating, and supplementing strategically to achieve that look.
Our female clients don’t want to look like bodybuilders – and with our holistic training approach, they won’t! As personal trainers for women in Singapore, we help our clients enhance muscle tone, improve endurance, and support overall health through a personalized weight training plan.
Does weight lifting for women help reduce weight and increase metabolism?
Regardless of whether you engage in strength training, circuit training, balance training, or calisthenics, exercises can help reduce weight as long as you’re burning more calories than you’re consuming.
Generally, bodies with higher muscle composition than fat tend to burn more calories than bodies with mostly fat.
The body’s metabolism—measured by calories burned during basic activities like breathing, digesting, thinking, and maintaining a heartbeat—is higher for bodies with high muscle composition than bodies with high fat.
Since weight training exercises increase muscle mass, they also help boost metabolism. A higher muscle composition leads to greater calorie burn, even at rest. While metabolism naturally slows down with age, starting strength training can benefit in maintaining a higher metabolic rate and support long-term weight management.
Why is the number on the weight scale going up?
If weight training doesn’t make women look bulky, why does the number on the scale sometimes increase? While part of it comes down to changes in body composition—especially in the glutes and legs—there are a few other reasons behind it.
One key factor is water retention. Strength training causes tiny tears in muscle fibers, and your body retains water to help repair them. This can cause temporary weight fluctuations, but it’s a normal and healthy part of the muscle-building process.
Rather than fixating on the scale, pay attention to how your clothes fit, how strong you feel, and your energy levels throughout the day. These are far better indicators of progress than a single number.
Weight Lifting is Increasing My Weight? Should I need to worry about it?
As women’s personal trainers in Singapore, we often meet clients who are concerned about gaining weight from lifting. To all the women out there—we want to reassure you: if you’re gaining weight but still looking lean, that’s actually a great sign! It means you’re building muscle, improving body composition, and getting stronger.
Here’s what you can do to maintain a lean, sculpted physique:
- Working out causes sweating, but the water loss should be balanced by drinking enough water to stay hydrated and prevent water retention.
- Starting new exercises increases wear and tear on muscles in the body. This can cause temporary inflammation, leading to slight weight gain. However, this subsides on its own as the muscles recover.
- Stress induced by weight lifting can lead to weight gain. This is often due to the release of the stress hormone cortisol, which can result in insulin resistance. The key is to get enough rest and practice self-care to manage stress effectively.
- As increased stress levels can result in poor sleep quality, it is important to prioritize 7-9 hours of sleep to aid muscle recovery and fat loss.
- Focus on protein, healthy fats, and fiber to fuel your workouts and maintain lean muscle.
Final Thoughts
Weight training is one of the most empowering things a woman can do for her body and mind. Yes, the scale might fluctuate, but that doesn’t mean you’re gaining fat—you’re gaining muscle, confidence, and strength.
As certified personal trainers in Singapore, we help our female clients achieve their weight lifting goals with ease. We help them understand that weight lifting exercises don’t make them look bulky; instead, they make them more toned, sculpted, and strong.
If you have any doubt or need assistance with ladies’ weight training in Singapore, look no further than Athleaders. Our highly skilled and experienced personal trainers can help you overcome your doubts and fears about weight training and help you unleash your optimal potential.
FAQs
How to lift weights properly for a female?
First, focus on maintaining good form. Start with lighter weights and gradually increase to ensure that there’s progressive overload. Second, engage an experienced personal trainer for proper guidance and help to avoid injuries and plateaus.
How can I ensure proper nutrient intake when engaged in weightlifting exercises?
Nutrition plays a key role in preparing your body for a rigorous weight lifting session. You can:
- Consume adequate amount of protein to help your muscles recover and grow.
- Don’t skip carbs. They play a significant role in fueling your body for workouts and muscle recovery.
- Don’t avoid fats. Avocados, nuts, and olive oil support hormone function and overall health.
Remember, it’s not about restricting food but making smart choices that support your training.
Disclaimer: The information provided in this content is for educational purposes and is written by a professional writer. Consult us to learn more about health and fitness.