If you’re looking to lose weight, you may wonder which type of workout will best help you shed those pounds, and you may have looked into weightlifting for women.
This article explains whether weightlifting helps women lose weight, along with other helpful tips.
Weightlifting — also known as resistance training — was once reserved for bodybuilders due to the myth that lifting weights makes you look bulky.
However, while you can build muscle with weightlifting, becoming bulky is difficult. In order to build substantial muscle mass, you need to lift heavy weights and eat more calories than you burn — and even then, it can take months to years (1, 2).
Further, women typically have lower levels of anabolic — muscle-building — hormones such as testosterone and growth hormone, which means it’s harder for them to gain muscle mass (3).
Factors such as genetics, diet, and body type, as well as exercise load, volume, and intensity, also affect the rate and extent to which you can build muscle (4).
If you’re worried that you’ll suddenly bulk up from lifting weights, rest assured you won’t.
It’s difficult for most women to build substantial muscle mass due to their low levels of anabolic hormones like testosterone, which are needed for muscle synthesis. Thus, you don’t need to worry about looking bulky from lifting weights.
In order to lose weight and burn fat, you need to be in a calorie deficit, which can be achieved in three main ways:
- eating fewer calories per day than you need
- burning more calories through exercise than you consume
- a combination of eating fewer calories and increasing physical activity
Though lifting weights can burn calories, it’s not the most efficient way to do so. Cardiorespiratory training, also known as cardio — which includes running, cycling, and …….