Weight-lifting brings tangible results and is hugely satisfying. It’s becoming increasingly popular for women, but many still fear they’ll soon resemble body-builders, rather than create the lean physique they desire.

I have witnessed the changes by females that I have trained which has transformed their shape increased confidence levels, toned the untoneable, all without them looking like an Amazonian Warrior Queen.

Gradually, general consensus is shifting though, with more and more women trying resistance training – be that with weights or just their own bodies – and reaping fantastic results.

New quotes like “Strong is the new skinny” is changing the way ladies look at weight training.

Females are using the cardio machines less for fitness now as they are realising they are getting better results from either HIIT or heavy lifting exercises that require more muscles to be engaged.

Why females cannot easily BULK up.

I know some women worry about bulking up and I understand how they come to that conclusion after talking to many clients, but one great thing to know is that women actually need excess testosterone to build those huge muscles.

Testosterone is the main reason behind muscle growth. This is the reason men are significantly bulkier and muscular as compared to women. No matter how hard women train, the lack of testosterone won’t make them gain muscle mass like the men do. Women simply aren’t wired to get there, without help!

Many women miss out on the benefits of strength training out of fear of developing bulging muscles. This is a misconception. According to the Women’s Heart Foundation, high levels of estrogen make it very difficult for women to become overly muscular. When women lift weights, the changes to their muscles are generally related to tone, strength, and endurance rather than size. The resulting look is firm, feminine toning, not bulky masculine muscles.

Females don’t produce enough testosterone to be able to gain significant muscle mass.  Testosterone is the male hormone responsible for the muscle growth due to weight lifting in guys.  Women have a significantly lesser amount of testosterone as compared to their male counterparts.  Estrogen is the female hormone responsible for developing the female sexual organs

Change your Shape

Different people have different body structures. Some people might have a pear shaped body: narrow shoulders with big bellies while the others might have a banana (straight) or a rectangle shaped body.

If you have loosely bound muscles, you can tighten and make them firmer by lifting weights. Triceps and glutes are body parts which can usually use some tightening and toning. Lifting heavy weights will shock your muscles and make them leaner and more toned.

The beauty of lifting weights is, you can shape your body as per your goals. Lifting weights is like sculpting your own physique as if it is clay. Put on more clay on body parts which need more muscle and take away clay from the parts which have too much.   With regards to muscle strength the majority of females have a weaker upper body than lower body.

Lifting is also critical for women who are trying to lose weight since it prevents muscle loss and ensures the weight you do lose is fat. There are many benefits of safe, appropriate weightlifting for healthy women who are not pregnant. Lifting weights at a comfortable level that does not cause you pain or discomfort is beneficial in terms of promoting bone and skeletal health and in reducing the risk of osteoporosis. Women are at a generally greater risk for osteoporosis — a bone-thinning condition — than men. Additionally, weightlifting can reduce your risk of depression, cardiovascular disease, diabetes or high cholesterol.

One thing that I must say is that you must have the mobility in the hips and ankles to do these heavier lifts without injury.  Technique is everything!

So ladies toss the pink dumbbells and start moving some serious tin. Lifting heavy is the key to building metabolism-revving muscle, leaning out, and looking and feeling stronger than ever before.


  1. Inactive adults experience a 3 to 8 percent loss of muscle mass per decade. Resistance training may increase resting metabolism by about 7 percent and help minimize muscle loss.
  2. A regular strength training program helps you reduce body fat and burn calories more efficiently, which can result in healthy weight loss.
  3. Strength training helps preserve and enhance your muscle mass and bone mass, regardless of your age.

If you are looking for a programme to change shape then talk to one of the Personal Trainers and they will give you a good guide to what is possible.