Why is it a good idea for women to lift weights? Even if they've never trained before

Gone is the idea that a muscular woman conveys a masculinized image of herself. A few years ago (not that long ago), women who lifted weights were something of a rare bird in the gym. However, today, strength training for women is not only on the rise, but everything indicates it's here to stay.

The reasons for this range from the benefits these exercises provide to women's physical health, especially those in their 40s or 50s, to those related to their mental health. "Many women are discovering that lifting weights empowers them, feeling their self-esteem and confidence increase, and their relationship with their own bodies improve," says César Bustos, CEO of No Hay Excuses and a member of the Spanish Society of Obesity (SEEDO).

Beyond the sensations women themselves describe, there is growing scientific evidence supporting the benefits of strength training for women. This is because women experience a loss of muscle mass and a decrease in bone density starting in their 40s, a process that accelerates with the sudden drop in estrogen levels during menopause .

“Strength training has been proven to be a great ally against the symptoms of menopause. It also improves body composition (more muscle and less fat),” says Bustos, who believes that “ prioritizing strength is key to your health, not just your appearance.”

In short, strength training routines "help counteract the loss of muscle and bone mass , prevent chronic diseases, and improve balance and coordination," the expert summarizes. He adds: "They also enhance quality of life and personal autonomy, something especially important at older ages. In addition, they alleviate the most bothersome symptoms of menopause, such as hot flashes and insomnia ."

Weights or calisthenics?

The importance of prioritizing strength training is therefore clear. Now, how do you put this recommendation into practice? Is it better to lift weights or do calisthenics ? Increase weight or increase repetitions? While the best way to resolve these questions is to consult a personal trainer who can provide personalized advice, César Bustos offers some key points that can be applied generally.

In this sense, according to the expert, both calisthenics (working with one's own body weight) and weights can be useful, depending on the individual's goal, level, and environment. "Calisthenics is very good for starting out, especially if you don't have access to equipment, while working with external weights allows for easier progress in strength and hypertrophy in the medium and long term." He emphasizes: " The important thing is that the stimulus is progressive, that is, that it gradually becomes more difficult, so that the body adapts. This is governed by the training principle of progression and overload."

As for whether it's better to increase the weight or the repetitions, the answer will depend on what you're looking for. "To gain strength and muscle mass, it's ideal to increase the weight progressively; and if we want to improve muscular endurance or tone up, increasing repetitions is also helpful. In any case, the important thing is to work the muscle close to its limit, and to ensure continuous progression, not to do the same thing over and over again," the trainer clarifies.

On the other hand, if the goal is to lose weight, "the ideal is to combine strength training with cardiovascular work, as the latter helps burn calories during activity, while strength training preserves muscle mass, which keeps the metabolism active even at rest . If we only do cardio and don't strength train, we run the risk of losing muscle along with fat," Bustos argues.

The important thing is that the muscle works close to its limit and not always do the same thing.

Therefore, "to lose weight in a healthy and sustainable way, the most effective way is to include both strength and cardiovascular exercises, along with a proper diet. Remembering that consuming adequate amounts of protein is necessary for building or regenerating muscle mass," he adds.

Some people will only need to slightly modify their weekly workouts to achieve the results mentioned by the expert, but there are also those who decide to begin their strength routines for the first time, or almost. In this case, "the most important thing is to prioritize technique and work the entire body with multi-joint exercises or those that involve large amounts of muscle mass.

Some of the simplest and most effective exercises are:

• Squats in the air or on a chair: strengthens legs and glutes.
• Rowing with elastic band: improves posture and strengthens back and arms.
• Burpees : to work all the muscles of the body, as well as coordination.
• Hip raises ( glute bridge): excellent for glutes and lower back.

All of these are a good starting point. They also have the advantage of not requiring any additional materials and can be done at home.

On the other hand, the type of exercise you choose is just as important as the frequency with which you practice it. In this sense, to get started and notice the benefits, the expert believes that "two or three strength sessions per week are sufficient. Keep in mind that the ideal is to leave at least one day of rest between sessions."

In fact, according to the trainer, "a single session of strength training per week has been shown to be effective and feasible for older adults, improving muscle strength. However, if combined with two or three days of light or moderate cardiovascular activity (walking, swimming, cycling, etc.), the benefits multiply."

In any case, strength training is a recommended option for everyone, as it generally has no contraindications if done progressively, with appropriate adaptation, and with supervision. "Well-designed strength training is safe and beneficial," asserts the expert, who advises starting with a proper assessment, adapting the loads to the individual's level, and paying attention to technique.

He also points out that "in the case of specific conditions (heart problems, hypertension, joint problems, or advanced osteoporosis), it is advisable to consult with a professional who can adapt the training to the individual's needs."

Strength, endurance, and cardiovascular exercises

Although strength and endurance exercises are often confused, the truth is they are not the same. “Strength exercises primarily work the muscular system, while endurance exercises (such as running, swimming, or cycling) focus more on the cardiovascular and respiratory systems. Even so, the two types of exercises can overlap, especially if performed intensely or for a prolonged period,” Bustos clarifies.

“In essence, strength training,” he continues, “involves using resistance to generate a muscle contraction, which in turn increases strength, muscular endurance, and muscle size.”

Beyond the most obvious benefit—increased muscular strength and endurance—strength training "improves body composition by increasing muscle mass and promoting fat reduction. It also helps prevent diseases such as osteoporosis and sarcopenia, improves balance and stability, increases resting metabolism, and improves quality of life and functional capacity," the specialist explains.

When it comes to cardiovascular exercise, the difference seems clearer. These exercises, also known as aerobic or "cardio," "are physical activities that increase heart rate, breathing, and blood flow, and are characterized by the constant and repeated use of large muscle groups over an extended period," Bustos explains.

Among the benefits of activities such as walking, running, cycling, swimming, aerobics, jumping rope, dancing, or rowing, the expert highlights:

• Improves cardiovascular health: Helps strengthen the heart, reducing the risk of heart disease and improving lung function.
• Burns calories: contributes to weight loss and maintenance of a healthy weight.
• Increases resistance: increases the body's ability to perform prolonged physical activities.
• Improves mood: The release of endorphins during cardiovascular exercise can have positive effects on mood.

“It's important to consult with a doctor before beginning a cardiovascular exercise program, especially if you have a preexisting medical condition, such as cardiovascular problems,” Bustos advises.