Benefits of Strength Training For Women-Guest Post

by on November 1, 2010

Hey Peeps, want to learn more about strength training for women? Here is a guest post from my friend Bryan Carlton over at Turbo Fitness Secrets. Check it out and leave me some comments to let me know what you thought of it.

Strength Training for Women

Strength training for women is a vital part of keeping a balanced exercise routine that include aerobic activity and flexibility exercises.

There are many strength training exercises that women can use at home or in the gym. The trick is not to learn really fancy exercises or use gadgets, but learning the proper form for each exercises and keeping it through every repetition.

iStock 000008200814Medium Copy Benefits of Strength Training For Women Guest Post[I am happy to see that more and more women  are strength training and using this type of workout for fat loss as well as getting a stronger and more athletic look.]

Most people who utilize strength training in their workout routines, typically use two kinds of weights: free weights, including barbells, dumbbells, weights and weight machines. Free weights usually work a group of muscles at the same time; weight machines typically are designed to help you isolate and work out a specific muscle.

Most gyms or weight rooms set up their machines in what is called a circuit, or in specific group, of exercises that you can perform as a strength training routine.

As there are many different ways to do strength training, equipment to use which gives an overall benefit. No matter what the reason is for strength training, it is these benefits that we are trying to achieve.

The true benefits of strength training for women:

  • Physical Activity: Whether you are strength training, trying to get into shape or simply wanting to lose weight. You need physical activity, to tone muscle, burn fat and increase your metabolic rate.
  • Burns Fat: As mentioned above, and increase in strength training will help decrease your overall body fat percentage.
  • Fun: Women love sports, and physical activity when they see the results.
  • Balanced Physique: While every body type is different, whether it be skinny in the upper body and bulky in the legs, or vice versa. Strength training will help to balance your physique.
  • Increase Strength: Whether it be for holding your kids, picking up grocery bags, doing house hold chores, will be made easier.
  • Bone Density: Lifting weights will increase you well being and prevent your chances of getting osteoporosis.
  • Social Interaction: Strength training at a gym, Yoga club or outside, allows you to interact with other people.
  • Increased Blood Circulation: Helps to combat cellulite on thighs and glutes, thus giving you a toned and sexy physique.

iStock 000010026645Small e1272384266584 Benefits of Strength Training For Women Guest Post[Walking on a treadmill can be a great way to get in better shape, but it shouldn't be the only form of exercise that you do. Some form of strength training or resistance training is going to help you lose fat much better than cardio alone.]

Now that you know the true benefits of strength training for women. You should learn how to do proper strength training. The simple answer is that it should be done in the same manner as men. The same exercises, sets, reps and the same programs. The only different is the amount of weight that you should be using.

In conclusion, strength training for women is a great way to improve strength, endurance and muscle tone. But remember to start slowly, use proper form, avoid heavy weights, and increase workouts gradually to prevent injury. In just a few short sessions a week you will really see the pay offs.

So the little time that is spent at a gym, Yoga club or fitness club, is a small price to pay for the overall benefits that strength training for women will bring!

End of Guest Post:

Okay guys, let’s leave some comments and when you get a chance check out Bryan’s Turbo Fitness site. I recently wrote a guest post on it of my own about kettlebell training for women. Check it out and let me know what you think.

 Benefits of Strength Training For Women Guest Post
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15 comments on “Benefits of Strength Training For Women-Guest Post

  1. Raymond-ZenMyFitness on said:

    Good emphasis to include strength training shouldn’t be forgotten in trying to lose fat which is essential.
    Raymond-ZenMyFitness´s last [type] ..The Best Fitness Source For Getting the Body You Want

  2. Dave - Not Your Average Fitness Tips on said:

    Strength training for women is certainly overlooked. In fact, while most people turn to cardio for weight loss, I’ve read studies that show intense strength training has a much higher calorie burning effect. Used in combination, women can maximize fat loss and get a nice toned body while avoiding that scary woman bodybuilder look.

  3. Clint - Crude Fitness on said:

    It’s a shame that many ladies associate huge scary bodybuilder women with lifting weights.
    The BEST looking female figures that I’ve seen have ALL been achieved with a combination of weights/cardio. It cannot be beaten.
    Nice one.

  4. Bryan - Workouts Without Weights on said:

    “The trick is not to learn really fancy exercises or use gadgets, but learning the proper form for each exercises and keeping it through every repetition.”
    I couldn’t agree more.
    Bryan – Workouts Without Weights´s last [type] ..Wrist Strengthening Exercises – Flexibility

  5. Raymond,
    I think that if people would make this one change to their exercise routine, (add strength or resistance training), they would see so much better results than just cardio alone. I can see it with my wife firsthand, she has done cardio for over ten years straight with no resistance training. I finally convinced her to start doing some resistance training and she immediately lost another four pounds as well as looks more athletic. She didn’t want to lose much, so four pounds on her small frame is actually a lot!

    I am always amazed at how many women think that they don’t want to lift weights or do push ups because they are afraid to get too bulky! If it were only that easy. As if they would do some push ups for a few months and all of a sudden look like some muscle bound freak. It is a shame that the scary women bodybuilders have caused people to think that that is the look that you get if you lift weights as a women.

    I agree. I love the athletic look that a mix of resistance training and cardio gives a woman’s physique.

    It is easy for people to spend more time worrying about the latest gadget and how to use it, rather than getting a basic understanding of the primary movements needed to train.


  6. Ray - Six Pack Abs Diet on said:

    I’m a big believer in women adding weight training to their fitness routine. As you stated in your earlier reply to Raymond @ Zen My Fitness, weight training (done right) produces much better results (not to mention a much more attractive looking body) than cardio alone. But they must overcome that mental hurdle of believing (falsely) that weight training will give them that female body builder look. That’s a huge hurdle for some women to overcome. I remember 2 female office mates (from my corporate days) that wanted to strength train, but were very fearful of becoming too muscular. But they got past it eventually and started a program with the help of a trainer — and both were able to develop very nice looking womanly physiques.

    Ray – Six Pack Abs Diet´s last [type] ..Six Pack Abs Foods – 5 Tips to Keep Your Abs Diet Plan Going When Money Is Tight

  7. Srdjan P - Bloom to Fit on said:

    The one thing I truly can’t stand to witness is girls working out with 3lb dumbells. What possible benefits can you get from this? You might as well stay at home and lift a pencil sharpener.

    I’m assuming the majority of these girls are afraid to put on muscle. I wish I could tell each and every one of them that it’s just not going to happen. I admire the girls who really put in the work. They lift the weights that will actually benefit them. They’re not afraid to lift something they can struggle with.

    Sorry for the vent. Thanks for the great post!
    Srdjan P – Bloom to Fit´s last [type] ..3 Power Foods You Probably Don’t Know About

  8. Thomas - Waist Hips and Thighs on said:

    Its amazing how many women look at you funny when you say lift heavier weights. Like Srdjan mention if you are going to workout with 3lb weights why workout at all. You have to give you body some work to burn calories and build a nice shape.

    If you want strong muscles you have to use more weights and unless you are a woman on some type of hormones you are not going to get huge with overly massive muscles. Just doing cardio will get you skinny but most women want nice tone arms and legs. 2 and 5lb weights are going to cut it.

    Thomas – Waist Hips and Thighs´s last [type] ..Why Am I Not Losing Weight- Exercising and Not Losing Weight

  9. arren from on said:

    Rusty’s ebook Visual Impact for Women also recommends strength training for women.´s last [type] ..Visual Impact for Women Workout

  10. evin from KFitness B&W on said:

    It’s great when women lift weights … good article.

    Seems that most women are scared that they’ll get “buff” or “ripped” but as long as you train right, the only thing that’s gonna’ happen is you’ll firm up and look leaner!
    Kevin@Fitness B&W´s last [type] ..Weight Lifting For Women To Create The Toned &amp Feminine Figure Without Getting Ripped Or Buff!

  11. ack from jpersonal trainer nj on said:

    I really like this post and it will motivate many women. I think it is necessary for women to have strength training because it will improve their physique and will make them more confident to do their work.

  12. azz from jgyms montreal on said:

    Increased Metabolic Rate is one of the most important benefits of strength training for women. Strength training increases your metabolic rate by increasing the calories you burn on a daily basis. The more calories you burn, the more chance you have to drop body fat. Thanks for your wonderful post.

  13. Work Out World WALL NJ on said:

    I think strength training doesn’t mean building your muscle, it is something that necessary for everyone to protect their self from internal and external disease, so I think many will change their mind after reading this one.

  14. this is HUGE!! Women and some men think that strength training is all about building huge muscles and being a bodybuilder or athlete. that is so far from the truth. If a woman really wants to lose weight and look better they need to incorporate strength training into there regimen. Doing circuit training with higher reps not only builds long lean muscle, you will also burn calories for hours after working out unlike a cardio workout which as soon as your heart rate returns to normal beats you aren’t burning anymore calories or fat.
    If you want some more FREE and great info visit
    Randy´s last [type] ..Working Out for Extreme Fitness

  15. ee from LFat Loss Factor on said:

    Some women fear doing strength training because they don’t want to gain too muscle but this not necessarily the case. If you lift light weights and do a little resistance training you should be okay along with cardio. Strength training is fun and beneficial in keeping you fit and improving your health.

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