Women Belong in the Weight Room By: Mallory Morrison

Runner and bodybuilder, Mallory Morrison, discusses the common misconceptions on women and weight lifting, and the positive benefits of strength training.

"I don't want to lift weights because I don't want to get too huge." News flash, no one ever accidentally got too jacked. There are common misconceptions when it comes to women and weight training. Many women are hesitant to start lifting weights for a variety of reasons. These may include the fear of getting hurt, getting too muscular or bulky, or simply because they are unsure of what to do. The truth is, lifting weights has so many health benefits. Weight lifting goes beyond just strengthening the muscles. When a person is physically stronger, daily tasks and routine exercise will become second nature, and keep the body less prone to injury. Women should be lifting weights because improving strength and muscle mass improves bodily functions, athleticism, mental health, and overall daily life.

The goal is to address those factors that are keeping women from lifting weights, and instead, motivate women to start lifting based on all of the positive benefits that come along with it. Research has shown that the main reason women are hesitant to start weight lifting is simply due to a lack of education. By bringing awareness to the impact that weight lifting can have on overall health, perhaps more women would feel encouraged to step foot in the weight room.

Burn Fat and Boost Metabolism

Weight training is necessary for all people on a consistent basis. Physical activity alone is necessary in order to maintain good health. However, the majority of women spend most of their time treading away on the elliptical, running, or biking, and often lack strength in other areas. “Women need to train more with weights if they want to see the effect of a toned body and an improved overall health performance” (Rohloff 4). Although cardio keeps the heart and body healthy, a person cannot gain muscle mass by only doing aerobic exercises alone. A balance between the two is needed.

Cardiovascular exercise does burn more calories while working out, however, weight training elevates metabolism and burns more fat in the long run as opposed to cardio. This effect is measured by “excess post-exercise oxygen consumption,” also known as EPOC. This term refers to the amount of oxygen required by the body in order to return back to its resting state. Furthermore, “Lifting weights usually leads to higher EPOC levels than cardio, resulting in more significant muscle breakdown” (D’Souza). This basically means that after a weight training session, the body continues to burn calories. In the moment, yes, cardio burns more calories, but weight lifting will keep the burn going for longer periods of time.

Build Stronger Bones

Now, let's be honest, the majority of people work out to look good, right? Health is just a bonus. Really, it should be the other way around. Not only does weight lifting help build that lean, toned, muscular physique everyone always dreams of, but it also helps prevent some long-term health complications. Take a look at osteoporosis, for example. As the body ages, bone density decreases. Osteoporosis is mostly common in older women, however, women of all ages must be taking protective measures to keep their bones healthy and strong.

Weight lifting helps keep balance and coordination in check, which ultimately prevents injuries that could lead to osteoporosis. Studies have shown that, over time, strength training can prevent bone loss. “In one study, postmenopausal women who participated in a strength training program for a year saw significant increases in their bone density in the spine and hips, areas affected most by osteoporosis in older women” (Shaw). Doing some form of strength training at least three times a week is enough to significantly reduce the risk of bone disease. As shown in Fig. 1, a diagnosis of osteoporosis tends to occur at a much earlier age in non-active women versus active women.

Fig. 1 BMD with age and bone density in relation to activity level (Osteoporosis and Exercise).

Improve Athletic Performance

Now, consider weight training from an athletic standpoint. Professional, collegiate, and even high school athletes all probably participate in some sort of strength and conditioning routine, outside of regular practice. It is no question that in recent decades routine strength training has become a necessary aspect of an athlete’s workout regimen. The main reason, along with several others, is that it helps to reduce the severity or the occurrence of injuries. In any sport, the risk of injury is unavoidable. However, according to a strength and conditioning coach, “A comprehensive, well-organized, properly administered and year-round strength training program results in musculo-tendon units that are more resilient to the stresses and impact forces sustained in athletic activities'' (Mannie). In other words, when injuries do occur, stronger muscles and connective tissue are going to recover much better and quicker. This benefit applies to both male and female athletes.

Weight training is not always about gaining big muscles. Look at running, for example. Lifting weights and building muscle as a runner sounds a bit contradictory. However, strength training is a necessary supplement to a runner’s performance. That is because it strengthens the muscles and joints which can reduce the risk of injury, and even improve race times. Jason Fitzgerald, USATF-certified running coach, founder of Strength Running in Denver, Colorado, says, “Strength work accomplishes three big goals for runners. It prevents injuries by strengthening muscles and connective tissues; it helps you run faster by improving neuromuscular coordination and power; and it improves running economy by encouraging coordination and stride efficiency” (qtd. in Runner’s World). Additionally, incorporating weight training has been scientifically proven to increase speed and VO2 max, which is the maximum amount of oxygen the body can utilize during exercise. That is because the muscles do not need to drain as much energy to reach a specific pace.

No, You Won't Get Bulky

Perhaps the biggest misunderstanding most women have is that they think touching a weight is going to instantly turn them into the female hulk. Weight training is commonly associated with being bulky and masculine, and that is simply not always the case. “Due to the fact that women do not, and cannot, naturally produce as much testosterone as males do, it is impossible for a woman to gain huge amounts of muscle mass by using weights” (Rohloff 12). No one has ever accidentally gotten too huge. People commonly underestimate the hard work and dedication it takes to build muscle, especially as a woman. In order to build a decent, toned physique, women need to train hard and lift heavy weights on a consistent basis, along with consuming a clean, high protein diet. The proper amount of weight will differ for each woman based on needs and wants. Nonetheless, they will still maintain their feminine shape.

Iron Therapy

The benefits of weight training go far beyond just physical fitness. There are a plethora of positive mental and emotional effects as well. As with any exercise, strength training releases endorphins that fight off stress and boost overall mood. Any stress that was built up before a workout is usually decreased by the time a person starts training, and they will walk out of the gym with a sense of relief and clarity. That is because endorphins are released during that exercise that make a person feel good. Furthermore, “Endorphins are neurochemicals produced by the nervous system and pituitary glands which act as natural pain relievers and, in turn, pleasure inducers'' (Guerra). When fitness junkies and gym rats use the term “iron therapy,” this is what they are referring to.

Most people will look at bodybuilders and gym addicts and think their obsession with the gym and their bodies is based on some self absorbed ego and arrogant idea that they are better than everyone. In reality, for most of them, their obsession with the gym comes from something much deeper. It is an escape from reality, so to speak. Not to mention, it is a healthy coping mechanism.

Mental Toughness

Not only is weight lifting strengthening the body, but it is strengthening the brain as well. More specifically, “It trains your mental toughness to continue when things seem impossible, it trains your ability to focus on the task at hand instead of what is happening around you, and most importantly it trains you to believe that you are capable of reaching new levels of mental and physical strength” (Guerra). The lessons apply to every other aspect of life. As one is pushing themselves through a hard workout, do one more set, do one more rep, it starts to hurt. The body wants to stop, but the mind is driving it. Apply that discipline to everything else in life and reap the same rewards.

So Why The Hesitation?

The question that has yet to be answered is if weight lifting has all of these benefits, why are women still afraid to step foot in the weight room? The simple answer is probably due to a lack of education and misinformation. It could also be because some women are unsure of how to start. There are so many great books and training programs out there for beginners in the weight room. So there is no excuse when someone says they are not sure how to get started. All it takes is that first step.

Ladies, do not avoid heavy weights because of misconceptions or fear of what other people may say or think. It is time to prove the doubters wrong. It is time to erase the stereotype that is associated with girls who lift. Pick up a barbell. Own that strength. Set the standard.

Morrison, Mallory. “Women Belong in the Weight Room.” Mal Morrison Fitness, 2 Dec. 2021, https://morrisonmallory144.wixsite.com/mysite/post/manage-your-blog-from-your-live-site.

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Works Cited

D'Souza, Gillian. “Calories Burned Lifting Weights vs. Cardio: Which Is Better?” Medical News Today, MediLexicon International, 12 May 2021, https://www.medicalnewstoday.com/articles/323922.

Guerra, Julia. “11 Benefits of Strength Training for Your Body and Brain.” Insider, Insider, 12 Feb. 2019, https://www.insider.com/benefits-of-strength-training-2019-2.

Mannie, Ken. “Why Strength Training Is Important for Athletes: Coach & Athletic Director.” Coach and Athletic Director, 31 Jan. 2020, https://coachad.com/articles/powerline-why-strength-training-is-important-for-all-athletes/.

“Osteoporosis and Exercise.” Exploring Bone Health at UHN, 26 Oct. 2021, https://osteoconnections.com/osteoporosis-information/osteoporosis-and-exercise/.

Rohloff, Alexandra, "Women and Weight Training" (2013). Sport Management Undergraduate. Paper 71. https://fisherpub.sjfc.edu/sport_undergrad/71

Shaw, Gina. “Weight Training for Osteoporosis: Exercise Tips for Women.” WebMD, WebMD, 21 Jan. 2009, https://www.webmd.com/osteoporosis/features/weight-training.

World, The Editors of Runner's. “Why You Should Be Strength Training on a Regular Basis.” Runner's World, Runner's World, 2 Nov. 2021, https://www.runnersworld.com/training/a20074772/strength-training-for-runners/.