27 Reasons Why Women Should Weight Train: Clearing Up The Bulky Issue At Hand

I love weight training, and I love lifting big bulky weights! So there. But of course you knew that already, which is why I love you!


I might lift big bulky weights, but I can say with 100% confidence that I’ve never been called “bulky”.

Why you might ask? After all, I can bench press and deadlift more than I weigh. Don’t you think I would have some bulk on my body? Isn’t that what lifting weights does for a woman?

NO, NO, and HELL NO! 

We’ve been taught to think that if we lift weights we’re going to turn into some freak of nature. And that the definition of exercise for women includes popping around in an aerobics class or hitting up the treadmills.

While these are forms of exercise, and you might love them (I LOVE running), we are not forced to stick with these, nor should we.

Why won’t you bulk up?

Because unlike men, women have too much estrogen and not enough testosterone to allow our muscles to build up to the grand level. Plus, men naturally have more muscle than women making it easier to get bigger and broader.

The bodybuilding women that you see in shows and in magazines, they eat a FREAKING TON and many of them use supplements to help achieve these very unnatural results.

So please don’t be afraid to pick up a weight, and when I say weight… I mean a real weight.  I promise you’re going to feel A-Ma-Zing when you’re workout is all said and done.

And incase my soap box talk didn’t help here are:

27 Reasons Women Should Strength Training (in no particular order)

  1. Increased metabolism: Muscle is an active tissue, the more muscle you have the more calories you burn. So you’ll burn calories while watching your favorite prime time shows!
  2. Increased bone strength: Decrease your risk of osteoporosis as you get older
  3. Decreased fat: Burn off fat while maintaining muscle, this is different from cardio which often times uses lean muscle for fuel and holds on to body fat.
  4. Increased sex drive
  5. Better sleep
  6. Increased strength without the bulk. Strength is not the same as bulk!
  7. No more saggy, flappy arms when you wave
  8. Decreased risk of depression
  9. Improved brain power, literally you get smarter
  10. Increased confidence
  11. The power to open up every jar in the house
  12. Perkier, tighter tush
  13. Decreased cellulite
  14. Run faster, jump higher: Increased athletic performance
  15. Decrease back pain through a stronger core
  16. Decrease risk of injuries (Increased connective tissue strength)
  17. Decreased risk of heart disease
  18. Happier attitude and outlook
  19. Fit into clothes that haven’t been able to zip in years
  20. Decrease daily stress
  21. No more thunder thighs
  22. Better posture
  23. It’s fun! Unlike running, there are so many different exercises and program designs that you’ll never get bored.
  24. You will burn more calories: strength training puts stress on the body, that stress means you’ll be burning calories for up to 24 hours after the workout is finished.
  25. You’ll be respected in the gym: anyone can walk into a class or hop onto the elliptical. But a woman that can walk into the weight room and do an awesome workout will get respect.
  26. Say good-bye to belly fat. A study showed that strength training was more efficient at burning belly fat than steady state cardio. Grab the weight and start squating!
  27. Decreased risk of diabetes

So there you have it, 27 reasons to start strength training. And keep in mind, if it’s new to you, then start off with body weight moves. You’ll see amazing results and work towards progressing further with your training!

I LOVE Hearing From You:

  • Do you lift weights? 
  • What’s the number one reason why you strength train?
  • What’s your favorite exercise?


  • Great post, it seems like this myth about women and bulking up just won’t die!
    I lift weights and I love it, although right now I’m back down to light dumbbells because I’m pregnant – can’t wait to get back to heavy lifting. The number one reason I strength-train is that I love feeling strong and powerful; it’s awesome to be able to finally lift a weight that was once impossible. It feels like so much more of an accomplishment than seeing the numbers on the scale drop by a few pounds. My favorite exercise is the deadlift – I can probably lift more with this move than any other so it makes me feel tough, haha!

    • That’s awesome that you’re keeping up with your training while pregnant! Thats going to be so helpful and such an inspiration to others. I love the feeling of strength as well! I love when guys look at me in awe because I can grab the “big boy” weights! lol, it’s a great feeling! Keep it up!
      When is the baby due?

  • Great list.

    Many women are afraid of bulking up due to weight lifting, something which will likely not happen. If you’re not lifting weights, you won’t get optimal results. Simple as that.

  • Cindy

    I LOVE your article! I’ve been doing cardio for ages but it doesn’t help me to get to my deam body. I’ve been switching over to weight lifting for almost a month now and I love it. It is so hard to find a blog/website about women and lifting. Sure, I can find some article, but not a full blown one like this. I’m so happy to have found your!!!!

  • Very good article, I see so many women week after week on the treadmill with zero changes in their body, when what they need to do is lift some weights and really sculpt themselves. I’m going to share this post with my Facebook page http://www.facebook.com/DoctorGriffiths

    • Thanks Dr Griffiths! I see it all too often as well. It’s time we turn off the treadmills and do what works. Thanks for spreading the word!

  • belynda shine

    Great read! Very true! I used to think the same about lifing until i started working out with my younger brother whos in the army. After about 1 month i noticed my legs looked good! IN and OUT of my jeans. My back side looked better my arms have some definition and ive even noticed my back feels tighter.

  • Sarah

    I have been a fan of weight lifting since before it was popular. A girl needs to be strong to take care of herself! That being said I have a personal concern. I’ve always been overweight and I’m trying to lose fat. My current weight is 185 and my BF% is 28. Do the math and that gives me a lean body mass of 133. I’m really looking to cut fat without gaining any more lean body weight. Is this even possible? I would like to lose 20 pounds of fat. I’m no stranger to exercise and good nutrition so I’m open to any suggestions. Thanks and love your site!

    • Yes, it is definitely possible. The first thing I would look to is your food (of course). To burn fat, you will have to make some dietary changes and cut back. Then look at your cardio, if you don’t want to gain more muscle but want to burn off fat adding cardio into your regiment is going to be really important. 3-5x/week. And then of course weight training. If you’re lifting heavy loads now, you might want to switch over to lighter loads and more reps to hit more of a fat burning targeted workout. Good luck! Check out Torched In 20 for workout ideas!

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