Muscle and Fitness Blog for Women

The Importance of Muscle Fitness for Women

Implementing a strength training routine or lifting weights does not always appeal to some women. A lot of them get this disgusting look when they see a woman who is muscular. While it is true that some female bodybuilders go overboard and start looking masculine, there are others who have an incredible looking body. Fitness models and those famous Instagram influencers have toned muscle and a great looking figure.

What a lot of women fail to realize is that strength training offers a lot of health benefits besides just looking great. In fact, women who implement routine strength training programs can look good for many years. It can be a great way for women to turn back the hands of time and slow down the aging process.

In this article, I will highlight some of the reasons why muscle is important and why they should consider lifting weights.

When I say lift weights, this does not mean you have to lift a ton of heavy weight every day, what I refer to is resistance training with moderate weight using machines and free weights.

The equipment and routine you choose to use is a personal choice and every woman will figure out what will work best for them.

I personally prefer sticking to free weights, I find that some machines help you cheat. If you really want to focus on certain muscle groups I feel that free weights offer the best results. Older women or those who have never lifted weights before may want to begin with machines and gradually move up and try using free weights for certain exercises.

There are hundreds of studies that show that lifting weights offers many benefits and some of those can have long term lasting effects. If you continue lifting weights long into your 50s and 60s you may prevent the onset of different kinds of illness.

In this article, I would like to explain some important health benefits women can expect from strength training.

A lot of women think that lifting weights is more about looking good which is to some degree is a great benefit, however, strength training offers many other benefits that can keep you healthy and looking young.

Below are some of my favorite benefits strength training has to offer.

Prevent the onset of osteoporosis

Osteoporosis is a bone disease that affects women it can sneak up on them, some women did not even realize they have it.

Lifting weight is one of the best ways women can prevent symptoms of osteoporosis and prevent further bone damage.

Strength training is one of the best ways to increase bone density, when you lift weights you are pulling on ligaments and muscle this helps make your bones stronger with more density.  Strong bones can help prevent bone fractures and injury.

Strength training does not mean you have to go out and set a world powerlifting record, lifting light to moderate weight with 10-15 reps per set is enough to create resistance in order to increase muscle tissue and bone density.

Improve balance

Most younger women don’t have problems with balance but it is something that affects women as they get older, however lifting weights can improve balance, dexterity and help you feel more agile.

The exercises you do all depend on your age and physical abilities. Older women may want to stick with basic exercises using a chair. Simple movements such as the clock reach, back leg raises, side raises and wall push-ups can help improve your balance.

More advanced movements for younger women who already have experience with lifting weights can improve their balance bu doing squats, walking lunges and sissy squats.

Fat loss

What woman does not want to lose some extra body fat, if you do, you should definitely consider hitting the weight room.  There is a reason why those Instagram fitness models are in such great shape, most of them have firm bodies with very low body fat, most of them train with weights at least 4 times a week.

Weight loss

Along with fat loss lifting weights can help you keep the weight off, sure walking, jogging and other cardiovascular exercises do help burn calories, however, some studies have shown that strength training can help boost your bodies resting metabolism, this is the rate at which you burn calories after you workout (just resting).

One study published in the journal of obesity in November 2017 1 showed that people who lifted weights 4 times a week for 18 months lost the most body fat when compared to those who only did some kind of cardiovascular exercise. Those who lifted weights lost 18lbs versus those who performed cardiovascular exercise lost 16 lbs, those who did not exercise at all only lost 10 lbs.

Gain strength

I don’t know of  many women who would not like to have a little extra strength, believe it or not, it can several advantages, gaining muscle strength can make simple household tasks easier, a lot of things that are involved in everyday life become easier, those simple tasks like washing the car, taking the trash out or lifting the laundry basket are things that can be done with almost no effort.

More strength leads to more confidence in yourself and what you are capable of.


The next time you see that Instagram influencer or a woman with a tight body, don’t get jealous, it might be time to consider some muscle fitness and get in the shape of your life. Gaining muscle is more than just gaining strength it offers many benefits that women often overlook.

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