Weightlifting, along with a nutritious diet, can help you lose weight. Contrary to popular belief, weightlifting won’t make you bulky if you’re a woman.

If you’re looking to lose weight, you may wonder which type of workout will best help you shed those pounds, and you may have looked into weightlifting for women.

Weightlifting — also known as resistance training — was once reserved for bodybuilders due to the myth that lifting weights makes you look bulky, but becoming bulky as a woman is difficult.

To lose weight and burn fat, you need to be in a calorie deficit, which can be achieved in three main ways:

  1. eating fewer calories per day than you need
  2. burning more calories through exercise than you consume
  3. a combination of both

Though lifting weights burns calories, it’s not the most efficient way to do so.

Cardiorespiratory training, also known as cardio — which includes running, cycling, and swimming — burns more calories per workout session than weight training.

Weightlifting supports weight loss by building muscle mass. Muscles are metabolically efficient and burn more calories at rest than fat. It’s typically best to add both weight training and cardio to your workout regimen.

Research also suggests that weight training increases metabolic rate, meaning you burn additional calories hours after your workout has ended.

When you lose weight, you’re not losing pure fat — rather, you’re losing:

  • fat mass
  • glycogen stores
  • muscle

Weight training helps preserve muscle mass during weight loss, thus increasing fat loss and keeping your metabolism from changing too much.

Overall, weight training, cardio, and a balanced diet are great ways to support weight loss.

While you can build muscle with weightlifting, to build substantial muscle mass, you need to lift heavy weights and eat more calories than you burn — and even then, it can take months to years.

Further, women typically have lower levels of anabolic (muscle-building) hormones such as testosterone and growth hormone, making it harder to gain muscle mass.

Also affecting the rate and extent to which you can build muscle are factors such as:

  • genetics
  • diet
  • body type
  • exercise load
  • volume of exercise
  • intensity of exercise

Weight training provides numerous other benefits in addition to weight loss.

You’ll appear leaner

Muscle is denser than fat, meaning it takes up less space on your body. As you build muscle and lose fat, you will naturally appear leaner and smaller.

Although weight training will contribute to fat loss, depending on your starting weight and goals, you may not see a large change in the number on the scale right away.

Contrary to popular belief, you can’t tone your muscles, but building muscles and losing fat showcases muscle definition, creating a stronger, leaner look.

You’ll be stronger

Gaining strength makes daily activities like carrying groceries and keeping up with your kids easier. Plus, it lowers your risk of falls and injuries since you’re better able to support your body.

Weight training is also crucial for bone development because it temporarily stresses bones, signaling the body to rebuild them stronger. This can reduce the risk of osteoporosis and fractures, especially as you age.

Lower risk of chronic disease

Weight training can reduce your risk of chronic diseases such as:

Adding both resistance training and cardio to your workout routine may boost your cardiorespiratory health even more.

Both forms of exercise provide many benefits, including improved heart health, increased lung capacity, and more muscle mass.

It’s best to speak with a healthcare professional before starting a new workout regimen to make sure the plan is right for you.

Most experts recommend 3–5 weight training sessions per week, along with days allotted for cardio and rest. If you can fit in only 2–3 training sessions per week, you can still achieve results. Just focus on good form and make sure your workouts challenge you.

The number of sessions depends on factors such as:

  • training volume
  • intensity
  • recovery days needed
  • your schedule

More exercise isn’t always better. The quality of your workouts is more important than the quantity.

Here’s an example of a one-week exercise routine:

You can also combine workouts, such as upper body and core, into one day if you can’t fit as many training days in.

While you can weight train every day, you should allow 48 hours of recovery per muscle group. For example, if you train your back and shoulders on Monday, try to wait until at least Wednesday before training them again.

While it may feel good to lie down when you’re sore, try getting up and moving a bit. This allows your muscles to rest while encouraging blood flow and active recovery. Light stretching or yoga can also help if you’re very sore after your workout.

Remember to listen to and respect your body, and know your limits. The best exercise is exercise that you can sustain long term.

If you want more guidance, consider working with a physical trainer, who can provide personalized recommendations to help you reach your goals.

While weightlifting can support weight loss, paying attention to your nutrition is another important factor. Weightlifting burns calories, but you’ll need to pair it with a suitable diet to achieve noticeable weight loss.

You can reach a calorie deficit by exercising regularly and eating slightly fewer calories. Research has consistently found this an effective, sustainable strategy for weight loss.

What’s more, if you’re looking to build muscle and strength, it’s important to refuel your body with adequate protein, carbohydrates, and healthy fats.

Though it depends on your goals, your body size, and other factors, most people should aim to get 20–40 grams of protein per meal or around 0.6–0.9 grams per pound (1.4–2.0 grams per kg) of body weight per day to maintain muscle during weight loss.

In addition, make sure to include foods containing fiber and complex carbs in your diet to properly fuel your workouts and recovery. These foods are high in beneficial nutrients and can help keep you feel full longer.

Weightlifting is beneficial for women at any age and won’t make you bulky. Rather, it can help create a lean, stronger look.

It helps you build strength and muscle, reduces your risk of chronic diseases, and promotes weight loss.

A workout regimen that includes weight training days targeting various muscle groups, cardio, and a nutritious diet with adequate protein will support your weight loss efforts.

While most experts recommend aiming for 3–5 weight training sessions per week, incorporating any weight training into your exercise regimen will be beneficial.