So many women hit the gym for aerobics and fat burn. Oh… but so many benefits are included in weight training, from developing lean muscles that can help you burn fat as well as strengthening the bones that help move those muscles in the first place!

Why do many women shy away from using weights? Well… It may be because they’re afraid to bulk up since muscles, muscles that every human being has and needs, have a gender stereotype. Bah! Humbug!

If you’ve not heard it from me before, you’re hearing it now.

Beauty may not always be strong. But strength is always beautiful.

And besides, if you’re worried about looking like a bodybuilder, know that it takes years of intense and specialized training to get into that type of shape anyways. If that’s what you want, go for it. Otherwise, I wouldn’t be too worried.

Weight training is even linked to staving off osteoporosis and bone loss. Why does it work for bones though, if you are training your muscles? Because our bones get stronger over time to move the loads our muscles push around. A diamond is formed under pressure after all!

And, wouldn’t you want to have the strength to hold your grandbabies in your arms for as long as you can?

Why should you do it?

Because it feels so good!? You feel so alive! Apart from the benefits are having a stronger form, a more attractive posture, a strengthened immune system and… specifically as is found often with weight training… there is the glowing confidence boost of knowing you can do hard things in other aspects of life because you lift, ma’am! Lesser creatures shall bow before you!

What was this article about again? Oh right. Bones.

Isn’t it lovely? That you get to kick diseases in the butt AND feel good about it at the same time? Osteoporosis and even early onset osteoporosis are more common in women than men – all the more reason for you to slug them weights!

The benefits cover a wide age range too. In one study[i], postmenopausal women who did a strength training program for a year saw measurable increases in their bone density, especially in their spine and hips. These are the two areas of the body that are most affected by osteoporosis in older women. Therefore, include exercises into your workout that focus on strengthening the back, hips, and legs.

Don’t think it’s too late to start either. Many senior care practitioners trained in exercise for seniors usually have the seniors they serve incorporate small weights and repetitions in their guided workouts.

Further, as we age, we can lose some of our coordination and balance, and weights can increase the risk of a fall. But here’s the kicker. Weight training also strengthens your mind to learn more about what your body can handle, and it can improve your balance and coordination, which is needed to prevent falls, especially when we get older. Seniors stand a higher risk of fracturing their bones when they fall because their bones are less dense than they were before, and they may not have as much muscle as they had several decades ago.

That weight training improves both muscles and bones makes it a superb addition to a workout, even in place of some aerobics if you are strapped for time, or want to avoid getting too spent on your energy.

Weight training can also be done, under the appropriate supervision and instruction, as a low-impact workout, which is less likely to injure your joints while strengthening them as well.

How should you do it?

Weight training does not have to be complicated.

You walk into a gym and many machines have pictures as guidance for use. And you can always bother a trainer for a few minutes to guide you to learn proper form and technique so you can avoid injury. Many of them are happy to help educate you.

And be reasonable. You are not going to walk into the gym yesterday and expect to leg press 200 pounds and deadlift 300 by next week.

Weight training involves consistent workouts, with increased repetitions or increased weights over time. If for whatever reason, you had weeks between workouts, you may need to decrease your weights a little before your body gets used to them again. If it feels too heavy on the first five reps, you’re not going to make it for two reps of ten, or you risk straining your muscles or incurring other injuries. Sprains are not fun! And if you don’t heal up well enough before you start doing everyday things again, and working out again, you can reinjure it.

If you prefer something that may be less monotonous than machines, your gym may have live or online studio classes, such as Les Mills Body Pump[ii]. Not only do you get a certified instructor to guide you through the workout, but the energy that comes with exercising with a group as well.

Some people hire personal trainers at gyms to have a workout designed just for them, incorporating a wide range of free weights and machines. But this is not always necessary.

And besides, if you don’t have ready access to a gym, there are many home exercises you can do. Ankle weights and wrist weights are a handy addition to workouts, and so are tension bands or resistance bands. These allow you a freer range of motion than machines. They’re also great for travel.

It is a good idea, especially if you have specific concerns, such as with balance, or any medical condition, to workout under the supervision and guidance of a certified personal trainer, trained in your area of need.

Increasing bone density to show up in percentages can take several years – but it is worth it, and consistent weight training is one of the best and most fun ways to get there.

So, lift woman! And your bones, and your entirety, will be stronger for it! And hold your grandbabies for as long as you can.