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Weight Training for Women: The Downside of Starting a Weight Training Program

Updated on March 14, 2012

Somewhere out there is a woman who could write a book on this subject. I’m not that woman, but I do like to take a philosophical approach to the very popular notions out there about women’s fitness. And right now, I feel compelled to discover a balance in this area.

It sounds like a fantastic ideal. And it’s true. At any age, a woman can burn more fat and increase strength and endurance through a weight training program. Weight training for women builds confidence and brings many subtle benefits. But there are pitfalls to consider.

Even positive change can come with a price. Are you willing to pay it?

This hub is written for the novice – for a female who wants to upgrade her exercise program. but doesn’t know what’s involved. I believe that my advice applies whether you are considering traditional weightlifting, Pilates classes, or the use of a fitness ball.

Well, I have done strength conditioning for as long as two years at a time, and I can tell you from my own experience that you need to be prepared, as it is a big lifestyle change. For me, personally at this time, cardio workouts are all I do, and I do them as I accomplish other tasks.

One Caveat

Frankly, not every woman will want to embark on such a regimen. I’ll lay out the advantages and disadvantages for you, and you can make up your own mind, based on your own fitness goals.

Remember, as a woman, you don’t have to worry about getting big muscles. In fact, to get the results similar to the two models in my accompanying pictures requires know-how and quite an investment of time into the finer details of a fat-burning plan. Many of us are interested in more modest goals.


Monroe -- Just About Perfect, at Any Fitness Level


Your Changing Body Image and Its Impact on Others

I consider the following discussion worthy of first place in this hub. It's near and dear to the hearts of women.

You’ll be sculpting your body. You cannot control where the fat goes, nor how fast it disappears from parts of your body. Many women will get extremely frustrated because there is a body part that doesn’t seem to respond the way they think it should. This is because of the great variation in genetics from one person to the next. Some women have a body type with big legs that look out of proportion to the rest of their physique. While they can improve their muscle tone, their legs are never going to be slender.

Also, if you’re over 50, you need to get used to the idea that a lean body may make you look older. When you lose fat, some of it comes off the face – and it is fat that was filling out wrinkles and gauntness in your countenance.

In the best of scenarios, women are going to have a bit of dysmorphia (distortion of body image). Their sense of self and appearance is very much affected by the constant barrage of images from the media, especially when the ideal of the feminine form keeps changing every decade. Men are not as affected by strong media messages about how they look, or if they are, they don’t talk about it.

So you could say that women are going to experience a jolt to their self-image as they undergo the changes from a weight training routine. They may feel more, or less feminine. They may find the surroundings in which they train to be intimidating, or not. They may feel somewhat, or quite a bit, more self-conscious when men check them out.

If you’re a Raquel Welch look-a-like, a Marilyn Monroe type, or a Sophia Loren siren, I predict nothing will change with you. You cannot seriously mess up a fabulous, hour-glass shape, no matter how much weight-lifting you do. You’re stunning when you’re “skinny-fat”, you’re stunning when you carry around 15 extra pounds. So don’t worry.

But if your natural form is fairly slender, and you’ve been used to a little softness around the hips and thighs, and you have the bustline of a figure skater, you can expect to look in the mirror, and wonder what happened to the womanly look.

Also, expect comments from others like, “What happened to you? I haven’t seen you in a long time? Have you been ill? You’re so thin!” Also, you cannot predict how your spouse or significant other will see you, or what they’ll say. How long will it take them to get used to the new, presumably sexier, you?

Consider the Way You Eat

While the weight-lifting will certainly require you to go through your routine, it might be accomplished in 15 or 20 minutes, three times a week.

The real change factor is how much you eat, and when.

When you begin to do strength conditioning, you’ll notice that you are a lot hungrier. This is because as you build up more lean tissue and burn fat, that new muscle tissue must be fed. It isn’t going to be satisfied with a junk food snack of Cheezits and a Coke, and if the muscle tissue doesn’t get what it needs, you won’t burn enough fat to do any good, either. You will need to eat the right combination of proteins, carbs, and fats, at fairly regular intervals. Five small meals per day is absolutely the best, but four might suffice.

As many important fitness consultants have also proved, you can also eat less regularly, but in the fashion of the paleolithic human. This kind of eating plan would get rid of most dairy, nearly all grains, and incorporate good fats in a percentage higher than most traditional plans would even consider. This can be a good plan for some weight lifters.

You won’t get six-pack abs like the model unless you are willing to really lower the fat in your diet. When I was doing the routine, I was not willing to eliminate any more fat in my diet or reduce the portions just so my triceps would look better. What are your expectations, and how much time would you sacrifice to get in quality meals throughout the day? This requires lots of shopping, planning, and meal preparation, easily adding an average of six or seven hours per week that must be devoted to nutrition.

Portrait of a Fitness Model: The Ideal for Some Women (But Not for Me)


Changing Your Wardrobe

Facts are facts.  Here things can start to get a little expensive. 

One thing is for sure.  Successful building up of lean tissue in your body means the loss of inches.  Your present wardrobe just won’t fit you anymore.  This is a familiar dilemma to most women, especially those who’ve yo-yoed on diets.

But if you weren’t very big to begin with, it may be even more of a problem as you lose body fat.  If you’re petite, and get down to a size 4, watch out.  Even some size 4 clothing will be a bit sloppy and ill-fitting on you, and size 2, from my experience, is very difficult to locate.  Larger framed women may find that a size 10 just doesn’t have the right proportions for them.

American designers have become more generous with their sizing, ever since World War II.  The Simplicity and McCall’s patterns did not change their sizing, but the off-the-rack clothing designers did.  It’s become worse in the last ten years as more of the population has become obese.

So, yes, it will be more difficult to find clothes that are small enough (or proportioned properly) for you.  You can maybe get creative and seek out European-designed clothing.  It’s cut smaller for more fit people.  You can save money here by frequenting consignment stores.

I have found the saying  “Weight-lifters are the only people who look worse with their clothes on” to be true. At least it’s true for women. You may find yourself wearing work-out attire more often, and in casual social situations.

No Pain, No Gain?

No, I’m not talking about muscle soreness from lactic acid build-up between work-outs. A little soreness at first is natural, but it will be minor.

If you’re doing your job right, and as you begin to get considerably more lean, you will burn fat off your gluteus maximus. It will hurt to sit down, because you will now feel the loss of fat padding on your backside. In my prime at age 40, I was down to about 20% body fat, which is considered to be a reasonable goal for a woman. Because I wasn’t overweight to begin with, I noticed the fat loss even more. For five miserable weeks, I endured the feeling of my pelvic bones digging into my flesh, until I finally got used to the sensation.

Everybody’s anatomy is different, but I can assure you that I’m not the first person who’s burned off fat and has reported this problem. It really is a pain in the rear – literally.

A Cautious Approach to Possible Injury

Pay close attention to this if you’re over 40.  It is most important that you get a qualified professional to work with you on a weight-lifting regimen.  This might mean a personal trainer that you trust, or (as in my case) an exercise physiologist.  It’s even more crucial if you’re going to be using free weights, as opposed to machines.

Injuries do happen.  After a number of months of weight-lifting, I developed tendinitis in my left wrist.  I feel that with a sufficient warm-up of the muscles, and the use of ice packs on the affected area after the work-out, you should be OK.  But if time goes by and things don’t get better, see a physician.

The chance of injury is great enough that you should always check with your doctor before beginning an exercise program, especially if you have had any musculoskeletal problems in the past.

It would be worthwhile to learn the most biomechanically efficient way to approach a particular movement.  I’ve written extensively about this in my hub, What It's Like to Take Lessons in the Alexander Technique, and how the Technique can make every movement more easeful and efficient.  Frankly, it infuriates me that so many fitness trainers and exercise gurus give the wrong advice to people who are learning to work out.

Renewed Energy With a Renewed Mind

Ahh…  here we begin to get into more positive territory.  (You were probably wondering when I’d get to this.)

You’ll need to change your exercise mindset.  No question about it.  You simply won’t get much from your weight training regimen with a reluctant, procrastinating kind of attitude.

I can tell you, however, that as you approach strength training with a positive attitude, you will get re-charged.  You can be dead tired, with your body dragging from a mentally exhausting day at the office, but once you finish your work-out, you’ll be rewarded with an unbelievable surge of energy.

The energy renewal from a strength conditioning routine is unlike any I ever received from a cardio routine.  In addition, depressing thoughts seem to disappear.  Quite obviously, a weight-lifting work-out brings out more endorphins than almost any activity I can think of.

Metabolism Change

A weight training work-out, when done correctly, speeds up your metabolism for 24 hours after you finish it. It is superior to cardio routines (what we used to call aerobic exercise) for fat-burning. This will have profound implications for women who’ve always had trouble losing weight – that is, if they follow a good eating plan.

Strength and Endurance

Perhaps you’re motivated to do strength conditioning because you need to lift a toddler, or help your elderly parent out of a wheel chair each day.  The endurance you need to do small jobs around the house will be greatly increased for you.  There’s probably not a better motivation for a woman to do weight lifting.

Also, some women just want the added confidence and respect they will get from their fitness accomplishments.

Bone Mass

There is no question that weight training is absolutely the best thing a woman can do to build up bone density.  If osteoporosis runs in your family, you probably know that bone loss accelerates after menopause.  Help to minimize that loss with your weight training regimen.

Other Medical Benefits

By getting stronger and leaner, women benefit with lower blood pressure, better digestion, a stronger back, reduction of LDL cholesterol, and reduction of arthritis pain.

When elderly people start a weight-training program, they achieve some improvement in their flexibility and balance.  This is helpful in preventing falls.

Me, extreme right, age 40 (about 20% body fat)

My Great-Great Grandmother. I Got My Genes from Her. They Didn't Have to Worry About Fitness in 1875!

It's Really Up to You

I admit that I’m a woman who’s never really been overweight. I do have good genes. With each decade, I am losing some muscle mass (and adding fat), because I haven’t kept up the weight lifting, but for now, a weight-training program does not fit my goals in life.

I’ve got a stubborn little terrier with bad habits to conquer. Walking my two dogs is my exercise, which I do faithfully (I wear toning sneakers, which I highly recommend). I’ve also got more hubs to write, more vegetable gardening to do, and a few more Bible studies to complete.

I could see my priorities changing at some point, though.

You’ll notice that I haven’t used the phrases "dieting" and "weight loss" very much throughout this hub. This is because these words have negative connotations that have no long-term place in a woman’s life. The two words you should remember instead are “fat-burning” and “eating plan.”

If you’re a woman who has been struggling with the concepts of dieting and weight loss for a long time, you might have to do quite a bit of soul-searching about whether you have the commitment to enter a weight training program. For some, it might be a matter of taking baby steps and working up to a full program over time. Certainly, you will receive some benefit from this kind of program, even if you are only doing it at the level of 70% (and that’s a statement straight from a local fitness guru named Larry North).

For many women, it’s really going to be the only way they’ll achieve optimal fat-burning and start to feel better about themselves and their fitness level. And for a few, it’s quite literally a matter of health problems which are accelerating out of control, and need to be fixed before more serious compromises have to be made to their lifestyle.


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    • azure_sky profile image


      6 years ago from Somewhere on the Beach, if I am lucky :)

      Gracenotes..... you sound like you're in great shape as well, but we both know that one day our metabolism is going to retire and then our bodies will say the heck with this, and go off on vacation!!

    • gracenotes profile imageAUTHOR


      6 years ago from North Texas

      Wow, you're a 3? Amazing. You also sound like a very efficient, active person.

    • azure_sky profile image


      6 years ago from Somewhere on the Beach, if I am lucky :)

      I'm a 3, and have been that for years....I'm just being realistic though! If I don't start a regimen now, well.....I use to run my butt off waitressing, now I just sit on it! Sure I do my own yard and housework, but it's just not the same. Thanks again for such an informative hub!

    • gracenotes profile imageAUTHOR


      6 years ago from North Texas

      Azuresky sounds like you really do need that workout. I personally hate the idea, at this time, of working out with weights. I'm already at a size 4, and do not wish to lose more inches and have my clothes look like they're hanging on a scarecrow. But if you are doing some stressful work with hospice, it would probably help give you more energy and keep you from getting too down. At least, I think so.

    • gracenotes profile imageAUTHOR


      6 years ago from North Texas

      Ah, Jclaffee, well, thanks for your comments!

      Perhaps a better statement about one's legs would be a comment that some women do not have the bone structure for legs that THEY consider "slender enough." This is certainly true of me, and I also have bowed legs, and that can't be changed. Some women also have thicker ankles, or other features that they don't like. You could tell them repeatedly that their legs don't look fat, but their body image deceives them.

      As for the pain in the backside, oh, me, I was working with trainers and an exercise physiologist, and this is what I experienced. I certainly hope that some people would have a better experience. I eat completely differently now, though, than I did "way back when." Don't know if that would help any.

    • azure_sky profile image


      6 years ago from Somewhere on the Beach, if I am lucky :)

      My life use to be a workout, but now that I am doing Hospice nursing, I find myself worrying about going "soft". I have never been overweight, but realize that at 54 years old, I need to actively exercise! I'm going to get a personal trainer and see what I can do in the way of weight-training when I am with my patients 12 hours a day........I do get some deep knee-bends in along with "wall-sitting", lunges and such in...but I need something more to do between visits to the gym. Thanks so much for this informative hub!!

    • jclaffee profile image

      Jesse Claffee 

      6 years ago from Winston-Salem, NC

      Be careful about putting emphasis on genetics. Telling someone "your legs are never going to be slender" because of genetics is an excuse. The primary factor in body composition is lifestyle, not genes.

      Also, burning fat off of the backside might make sitting for long periods of time more painful, but not if you're increasing muscle mass in your glutes by doing the right exercises. Fat does much less for decreasing pressure points than muscle tissue, which actually protects your hips (which are responsible for pressure points when you sit).

    • gracenotes profile imageAUTHOR


      7 years ago from North Texas

      Bonita, I am complimented that you stopped by my hub.

      It sounds like we have a lot in common. I love to sing, too, by the way.

      I'd be curious to know just how you eat. I added the part about some weight lifters eating paleo, as there is new thinking on this issue. Personally, I have removed wheat from my diet in the last two months (corn is next! Ha). I am very interested in gardening and nutrition, and I am doing very well on my eating plan. Headaches are much reduced, weight has declined a bit. I just wish I had more of a green thumb.

      I would like to find a rebounder and bounce on it. At least, my doctor tells me that is a good thing to do. During the warm months, I am out in my back yard, or in the community garden plot, and even though I am a weanie, I manage (barely) those big sacks of compost.

      Well, definitely, one can start weight lifting at any age, as long as he/she is careful. I am very impressed that you are taking care of your 10 acres, and I just can't imagine bringing in all those logs for the wood stove!

      Oh, did you hear me say that the eating part is very important? :-) I really can't shut up about this.

      I will take a look at your hubs.

    • Bonitaanna profile image


      7 years ago from Oil City, PA

      Thanks Gracenotes, I really enjoyed your Hub. I am nearing 70 years old and still am very active in lifting. But it is not weights, it is logs. Some of them are quite heavy. I used to lift weights all thru my 20-30-40's and also instructed High impact aerobics throughout all those years, rode 40 miles a day on bicycle for about 3 years, bounced on trampolines for the same amount of time. In the picture of me in the red dress I am 50 years old. I still love lifting weights and my body still shows it at 68 1/2. So does my energy. I take care of 10 acres in PA and bring in all the wood for the winter now. Exercising for me has paid off. More women should get into weight lifting, it is so good for them and their older years.

    • gracenotes profile imageAUTHOR


      8 years ago from North Texas

      Thanks for dropping by, Ron.

    • profile image


      8 years ago

      Fantastic hub, looking forward to come back and be fascinted by your posts. Thank you.

      Ron from

    • gracenotes profile imageAUTHOR


      8 years ago from North Texas

      WriteAngled, thanks for coming by to comment. This hub was enjoyable to write, so I'm glad you liked it.

    • WriteAngled profile image


      8 years ago from Abertawe, Cymru

      Excellent! You've raised points I've never considered. I've started weight training several times, but always got sidetracked by work, music, books and sheer laziness. Unfortunately, my genes are definitely of the, ummmm, "very rounded" variety, so I would probably profit.

    • gracenotes profile imageAUTHOR


      8 years ago from North Texas

      It was nice of you to comment on my hub. Thanks, MarittaC.

    • MarittaC profile image


      8 years ago from Utah, USA

      Very nice hub! I like the perspective of an older woman, as some of the needs, process, and results are different than for younger women. But other elements are the same. Thanks!

    • gracenotes profile imageAUTHOR


      8 years ago from North Texas

      Fucsia, I am glad you stopped by. It was my pleasure to write on a subject like this. Thanks.

    • fucsia profile image


      8 years ago

      A very great Hub! Very detailed and informative. Thanks!

    • gracenotes profile imageAUTHOR


      8 years ago from North Texas

      Song-Bird, thanks for your comments. They are very much appreciated! I hope our work-out is everything you need and want.

    • Song-Bird profile image

      Renee Hanlon 

      8 years ago from Michigan

      I like your approach with this hub. I agree that it is important to have a good trainer or program when using weights. I'm in a program where we use free weights and I started out very light working my way up gradually - so far no injuries :)

    • profile image

      sophia white 

      8 years ago

      See which tummy exercises are most effective in giving you that flat stomach

    • gracenotes profile imageAUTHOR


      8 years ago from North Texas


      Thanks! That's what I'm doing currently with wearing my toning sneakers for walking. When you walk in them, they make the muscles work harder. They really work!

    • GmaGoldie profile image

      Kelly Kline Burnett 

      8 years ago from Madison, Wisconsin

      For both women and men, the largest and longest muscles in our body is in our legs. If we can target tone just our legs, we can dramatically change our metabolism.

      Great Hub - love strength training. I enjoyed the journey from Marilyn to you to your GGma! Wow! Very neat - thank you!

    • gracenotes profile imageAUTHOR


      8 years ago from North Texas

      Thanks so much, vocalcoach. I love it when someone finds my hubs helpful.

    • vocalcoach profile image

      Audrey Hunt 

      8 years ago from Idyllwild Ca.

      Love this hub! Great, fantastic and informative. Bookmarking it and passing it on to friends. WOW! Thanks so much :)

    • gracenotes profile imageAUTHOR


      8 years ago from North Texas

      Fastfreta, I thank you for your nice comments. I wanted to cover a side of this that most people don't normally consider. Everyone assumes the positive outcome, but they don't know how you have to adjust your lifestyle to keep at it.

      Also I am afraid it makes me sound old to be mentioning Marilyn Monroe and Raquel Welch in this hub, but when I think of modern actresses, so many of them enhanced their shape by having cosmetic surgery. So very few of them come by it naturally these days.

    • fastfreta profile image

      Alfreta Sailor 

      8 years ago from Southern California

      This is a very good hub, one that I'll need to read again, and again. I agree with you about "no pain, no gain," because every time I attempt to do strenuous exercise, the pain comes, which curbs my desire to continue. However this time I intend to keep at it. Anyway I really enjoyed reading, I'll be back. Rated up!

    • gracenotes profile imageAUTHOR


      8 years ago from North Texas

      Thanks, Dallas, for your comments!

    • dallas93444 profile image

      Dallas W Thompson 

      8 years ago from Bakersfield, CA

      Great advice...


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