Get pumped!

Weight training for women really works!

Ever wondered about that other area in the gym? You know, the one with all the heavy things in – and mostly men..?

Yes, the weights area can be a mysterious and sometimes intimidating place for women, but thankfully that’s changing and more women are realising the huge benefits of weight training.

Lifting weights can tone stubborn areas, aid fat and weight loss, reduce the risk of injury, boost mood, transforming your entire body and health!

So what are you waiting for?? If it’s because you’re worried about bulking up and being ‘unfeminine’, let’s get past that myth right now. It is virtually impossible for the average women to develop huge muscles – women just don’t have enough testosterone.


Instead, let’s look at what weights CAN do for you:

Make you toned and strong: Lifting may not build huge muscles for women, but it will definitely give you lean, defined ones. You’ll feel great about how you look, and confident in your body to do the other activities you enjoy, from playing sport to playing with the kids.

Reduce injury risk: The strength gains from weight training aren’t just muscular – it will also strengthen your bones and increase their density, reducing your risk of osteoporosis, breaks and fractures. Lifting weights also increases the strength in your connective tissues and joints, which will help prevent injury from other exercise and general activity.



Reduce body fat: Having more lean muscle means your metabolism will increase, so you burn more calories throughout the day – even when you’re not active. So if you’re struggling to fit into a favourite pair of jeans you wore a few years ago, lifting might just be what your body needs.

Boost your mood: All these physical benefits are great, but that’s not where it ends – a recent study has shown that lifting weights is not only great for strength, fitness and overall health but can also help combat stress and depression. It releases endorphins, preventing pain, improving mood and fighting depression, as well as reducing stress and anxiety. So you might be only one squat session, or deadlift away from a good mood!



Convinced and ready to get lifting? If you have a gym membership, use the whole gym, experiment with what works for you – try squats, deadlifts, bench press, overhead press. Here are a few ideas to get you started.

If you need a bit of support, don’t be afraid to ask the fitness team for advice – they are there to help and would love to show you what they know!  Some of our centres run 'Weights for Women' workshops too – so check what your local Active Place offers. If not, or if you want something tailored to your specific goals, try personal training.

Joe Bastin, Personal Trainer at Andover Leisure Centre and Amateur British Powerlifting champion, says: “Training with weights really is for everyone, no matter what your age, gender or ability. Sometimes it can feel daunting heading for the weights area in the gym, but I find, once clients learn the basics and start to see the results, any reservations are quickly overcome.”

Whatever your needs and goals, there’s a weight training routine for you – so give it go and get pumping!