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Is Resistance Training Good for Women?

For the longest time ever, there has been a debate if resistance training for women. It’s not just one misconception there are multiple things that people think about resistance training such as

“Resistance training will make a woman manly.” “It will make you gain weight faster as soon as you stop it.” “Your breasts might go flat if you do resistance training.”.

A lot of such myths have been making women stay back from this so-called resistance training. In this blog, I will clear all these confusions and will tell you if resistance training is for women or not. But before that let’s see what is it.

What is Resistance Training?

Resistance training, also known as strength training or weight training, is a form of exercise that involves using resistance or force to build and strengthen muscles. This type of workout is done by resisting force which may come from various sources such as free weights (dumbbells, barbells), weight machines, resistance bands, or even bodyweight exercises.

Is Weight Training for Women?

Yes, resistance training, also known as strength training or weight training, is beneficial for women and can play a crucial role in promoting overall health and fitness. Women have lesser muscles than men, and as they age the lean muscles deplete faster. Incorporating weight training helps you maintain the muscle & body fat ratio. 

How Resistance Training Helps You?

The main principle behind resistance training is to overload the muscles, forcing them to adapt and grow stronger. As you challenge your muscles with resistance, small tears occur in the muscle fibres, and during the recovery process, they repair and grow, leading to increased muscle strength and size.

Benefits of Resistance Training for Women

Strength training helps women in many ways and some of them are listed below.

Increased muscle strength and tone: Resistance training helps women build lean muscle mass, leading to improved strength and a toned appearance.

Enhanced bone health: Weight-bearing exercises, such as resistance training, can help prevent bone loss and reduce the risk of osteoporosis, a condition that affects bone density and can lead to fractures.

Boosted metabolism: Muscle tissue burns more calories than fat tissue, so increasing muscle mass through resistance training can help women maintain a healthy weight and improve their metabolism.

Improved body composition: Resistance training can lead to a decrease in body fat and an increase in muscle mass, resulting in a more favourable body composition.

Enhanced physical performance: Strength training can improve functional fitness and athletic performance, making everyday tasks easier and enhancing sports-related abilities.

Reduced risk of chronic diseases: Regular resistance training has been associated with a decreased risk of chronic conditions like cardiovascular disease, type 2 diabetes, and certain types of cancer.

Better mental health: Exercise, including resistance training, can positively impact mood and reduce symptoms of anxiety and depression.

Increased bone density and strength: This is especially important for women, as they are more prone to osteoporosis and bone-related issues.

Joint health: Strengthening muscles around joints can help stabilize and protect them, reducing the risk of injuries and joint pain.

Does A Woman Become Bulky After Incorporating Weight Training?

No, women won’t become overly muscular or “bulky” by incorporating resistance training into their fitness routine. This is because females have lower levels of testosterone compared to males, which limits the extent of muscle hypertrophy (growth) in women. Instead, they can achieve a toned and fit physique while enjoying the many health benefits associated with resistance training.

Does-A-Woman-Become-Bulky-After-Incorporating-Weight-TrainingWhen Women Should Not Do Weight Training?

Women with certain medical conditions or health concerns should consult with a doctor or fitness expert before starting a weight training program. The concerns are:

  1. Pregnancy
  2. Postpartum
  3. Cardiovascular conditions
  4. Osteoporosis or less bone density concern

Which Type of Equipment Should Women Use for Weight Training?

The misconception going around is women should not use the same resistance equipment as men. But they can use the same types of equipment for weight training as men. But the weight of the equipment can vary as per their comfort. Weight training can offer numerous benefits for women, including increased strength, improved bone density, enhanced metabolism, and better body composition. Here are some common types of equipment used in weight training:

  1. Dumbbells
  2. Barbells
  3. Kettlebells
  4. Resistance Bands
  5. Cable Machines
  6. Weight Machines
  7. Bodyweight Training


Before starting any exercise program, including resistance training, it’s advisable to consult with a healthcare professional or certified fitness trainer to ensure safety and receive personalized recommendations based on individual health and fitness goals.

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Aparna Pal

Aparna Pal

A curious girl filled with emotions & passion, Aparna holds a master’s degree in computer application, but words & stories fascinate her more than codes. She is a keen learner & a great admirer of art & culture. Sketching is her get away from daily hustle & bustle.

Aparna Pal

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