Women and Weight Loss: The Heavier, the Better

We have trained many different people of all ages with different body types and fitness levels.  Each one is as unique as the next, yet almost all of the women seem to share one common concern. This concern always pops up at the same time during their training. The second they lay their eyes on ten pound dumbbells we hear, “I don’t want to lift heavy weights! I don’t want to look like a body builder,” or “I don’t want big, bulky muscles.” Many clients do not understand that big weights do not equal big muscles despite constant reminders that I lift heavier weights and by no means would be considered bulky. Any trainer will tell you that if a person’s head isn’t committed to what they are doing, they will not be able to perform. This is especially true for women trying to lose weight. So listen up all you women who refuse to lift anything more than 5 pounds or do nothing but cardio workouts hoping to lose weight that never seems to come off.  Here is the truth about lifting those heavy weights.


Let’s start with the reason why heavier weights will not “Pump You Up.”  It is the lack of hormones and body structure that makes most women genetically unable to produce large muscles.  Testosterone is the hormone that helps bulk up.  Women have 15-20 times less testosterone than men.  This hormone is what makes it easy for men to gain muscle so quickly.  Unfortunately, it is the abuse of this hormone that produces abnormally large muscles on men and women.  So if your trainer isn’t slipping you anything in you water or injecting you with something, bulking up should not be a concern.


Now let’s talk about the many reasons why women need weight training.  I haven’t looked at any research numbers or Googled any studies, but I am willing to bet that the number one reason why women start a fitness routine is to lose weight.  There are, however, studies that support me when I say women typically stick to cardio exercise in an attempt to lose weight.  This would explain why the treadmills are always filled up at the gym, and the fast paced cardio step/dance classes are always packed.  The need to lose weight is also the reason why diet pills and so called “healthy eating plans” have become a billion dollar industry. Ahh, how great would it be if all you had to do to lose weight and keep it off was to take a pill or eat prepared meals all day?  But as many of you already know from experience, this doesn’t work, and cardio exercise alone will not be able to give you that trimmed, toned body you want.  As a matter of fact, low calorie diets cause your metabolism to slow down, causing your body to go into starvation mode.  Now add in cardio exercise. Where is your body going to get its energy from?  When your body is given a choice of using fat or muscle for energy, it chooses muscle.  Wouldn’t you?  Just think if you were given the choice of eating a bowl of fat or some lean chicken.  Most of us would pick the meat every time, and so would your body.  Strength training builds stronger connective tissue and increases stability in the joints.  The risk of injury is greatly decreased when joints are stronger and more stable. This makes it safer for you to attend that fast paced cardio class or go for 45 minutes on a treadmill.  By the way, strength training doesn’t take up much of your time. 20 minutes, 2-3 times a week can do the trick.  With a good personal trainer, cardio and strength training can be combined.  Imagine no more 45-60 minute workouts.

Another reason for strength training is increased strength.  The key word here is strength.  Increased strength does not mean large muscles.  Why is it so important?  There are several reasons why strength is vital to your health.  Let’s go over the obvious reasons first.  Muscles need to be strong to support your frame (your skeleton). “But this still doesn’t explain why we need heavier weight,” you may say.  The stronger your muscles, the easier it is to do your daily activities. You daily chores should not push your strength to the limit.  Lifting groceries, laundry, kids, or anything that involves pushing, pulling, and lifting can be potentially dangerous.  If your muscles are strong, you are less likely to have an injury.  Anyone throw their back out lately doing any of those things?

Bone density increases with weight training.  The support the muscles give the bones is critical.  Research shows that weight training can increase bone spinal mineral and enhance bone modeling.  In other words strength training reduces your risk of Osteoporosis.

One of the best reasons for weight training is that it helps you burn fat even when you are not doing anything at all.  Lean muscle increases the rate of resting metabolism; you can burn more fat even when you are sleeping!  For every pound of muscle you gain, you burn 35-50 more calories every day!  Strength train more if you want to lose weight and keep it off; don’t eat less.

Now it is not just about moving heavier weights. It is about knowing how and when to lift heavier weights.  Your muscles will not become stronger if they aren’t challenged, and it is important to work your muscles to fatigue.  It is also important to know how to lift weights.  Proper form is everything when you are weight training.  Without it, weight training can be a dangerous task.  Please seek out a knowledgeable professional. If you need help finding one, please let us know.

Written by Joann Agoglia

Edited by Robert Marshall