Women should do more weight training, especially beginners!

In many gyms, you'll often find women spending more time on treadmills or yoga mats, while the weight area, bustling with barbells and dumbbells, is predominantly occupied by men. However, this scene overlooks a crucial fact: weight training, often associated with men, is arguably even more essential for women.

But why is that the case?

1.Natural Muscle Mass and Decline in Women

Biologically, women generally have lower muscle mass compared to men and experience a faster rate of muscle degeneration as they age. While men, thanks to their naturally higher muscle mass and slower muscle atrophy, may not see strength training as absolutely vital until later in life.

However, for women, their naturally lower muscle mass and quicker muscle deterioration make weight training not just beneficial but essential. In this context, weight training for women transcends beyond mere physical appearance - it's fundamentally linked to their overall health and well-being.

2.Enhanced Fat Loss with Weight Training

Pairing weight training with your cardio routine can significantly boost fat loss. This is due to an increase in basal metabolic rate (BMR), which is the rate at which your body burns calories at rest. Strength training builds muscle mass, and more muscle means a higher BMR. Essentially, the more muscle you have, the more calories you burn even when you're not actively exercising. This process turns your body into a more efficient fat-burning machine, making weight training an invaluable tool for those looking to slim down and tone up.

3.Fear of Over-Muscling? It's a Myth!

It's a common worry among women that weight training might lead to an overly muscular body. However, this is akin to fearing becoming as rich as Bill Gates just by earning a regular salary. The truth is, significantly increasing muscle mass is hard and doesn't happen by accident.

Unless you're genetically predisposed to rapid muscle growth, it's difficult to increase muscle mass by more than 0.4kg per week. Most women who engage in weight training develop a toned, healthy physique, not an overly muscular one. Building muscle is a slow, deliberate process, demanding intense workouts and a specific diet. So, there's no need for concern about bulking up unintentionally from regular weight training.

4.The Importance of Diet in Weight Training

Engaging in weight training can lead to a slimmer, more toned body, but overlooking your diet can negate these benefits. Even with diligent weight training, poor dietary choices can result in unwanted fat gain and an increase in body size.

It's crucial to realize that skipping weight training won't stop fat accumulation. The secret to achieving a lean, toned physique lies in combining regular weight training with a mindful eating regimen. By carefully managing your diet while maintaining a consistent weight training routine, you're on the path to a healthier, more sculpted body.

5.The Inevitable Return: Skipping Weight Training

Avoiding weight training and relying only on diet or cardio often leads to underwhelming outcomes like sagging buttocks and prominent hip dips. Weight training is crucial for women seeking to tone their bodies while losing weight and staying healthy, ensuring lasting and attractive physical changes. Combining it with a balanced diet is key to achieving and maintaining your ideal physique.


Restrictive diets can lead to the accumulation of fat and the dreaded yo-yo effect. For women, especially as they age, maintaining skeletal muscle mass becomes increasingly crucial. It's not just about storing energy for exercise; it also supports your skeleton and protects your knees and hips.

Muscle gained through weight training goes beyond aesthetic beauty. It could become the support system that impacts your daily mobility and health in the future.

Don't let being a beginner hold you back. Start beginner weight training for women with Planfit now.

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