Mary James

Boost Health & Fitness: Here Are 4 Compelling Reasons To Lift Weights

Meg Gallagher (aka Meg Squats), powerlifter, coach

I've been called every name. I've been called too skinny. I've been called too fat. I've been called too muscular. I think once you get to a place where there are so many more important things, like how you're training and what your training goals are, you stop caring. I'm at a point where I don't even care how I look. I think I look fine and I look happy, but that's not my main focus anymore, which is so freeing. I can go to the gym and only focus on this one thing - getting better and getting stronger.

Meg Gallagher

The key to feeling your best and being able to stay active throughout life will rest on many things. It's not only important to eat a diet that is naturally loaded with fruits and vegetables, but also to exercise and lift weights.

There are lots of activities you can do every day to improve your health. One of the best ways to stay strong and healthy is to lift weights. There are several benefits to doing this, and knowing what some of them are can help you get started.

#1. Improves Bone Density

Having robust and healthy bones is important for your body. This can help prevent breaks or fractures that could take a long time for you to recover.

Lifting weights improves the density of your bones and is an ideal way to maintain your health as you age. The key is consistency, as research has shown that lifting heavy weights over time not only maintains bone mass, but can even build new bone.

Major Reasons Women Should Lift Weights

TIP: Weightlifting and strength training improves the density of your bones and is an ideal way for you to maintain your health through the process of ageing.

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#2. Boosts Your Metabolism

The key to burning calories at a good rate is as simple as having a metabolism that works well. When you do weight training, you will be capable of boosting your metabolism for faster calorie burning results.

Simply having more muscle on your frame helps your body burn up extra calories, even when you're sitting completely still.

#3. Helps Maintain Your Weight

Losing weight isn't easy, but keeping it off can be a real challenge. If you lift weights, you can increase your muscle mass. This allows you to burn calories at a faster rate than fat. Whether you're trying to lose weight or keep it off for good, lifting weights can help.

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Strength training and lift weight may have a reputation for making women 'bulk up', but it's not true. The more your overall weight comes from muscle rather than body fat, the smaller and thinner you'll be.

#4. Lifting Weights Boosts Energy Level

It's important for your physical and mental health to have a positive attitude and to stay in a good mood. Weight lifting can assist with this and is an ideal way to boost your energy level when you engage in this exercise regularly.

The payoff for your effort? Everyday activities such as carrying groceries, pushing open a heavy door, hoisting a kid will way be easier and you'll feel like an unstoppable powerhouse, too.

Major Reasons Women Should Lift Weights

TIP: Weight lifting can assist with this and is an ideal way to boost your energy level when you engage in this exercise regularly.

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The Bottom Line

Despite the popularity and widespread allegiance to cardio machines and routines for things like weight loss and overall health, lifting weights not only builds muscle, but can prevent disease, improve mood and help you lose weight much faster.

The benefits of lifting weights are numerous. Add these exercises to your list of gym routines and you will soon see the results! Get started today for benefits that will last a lifetime!

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When you lift weights, you build lean muscle tissue, which is more metabolically active than fat. When you increase your muscle, you also increase metabolism, which means you're burning more calories throughout the day. Regular strength training is just as important as cardio exercise for losing fat and getting fit.


Yes, it does. Build more muscle and you'll keep your body burning fat all day long. This suggests that strength training is better at helping people lose belly fat compared with cardio because while aerobic exercise burns both fat and muscle, weight lifting burns almost exclusively fat.


Generally, you can expect to notice results after two weeks. Your posture will improve and you'll feel more muscle tone. It takes three to four months for the muscles to grow.


Whether it's with weights or bodyweight moves, you generally don't want to work the exact same muscle two days in a row or you'll risk overtraining. The core is an exception to the rules. The good practice is to start training 2-3 times a week.


Lifting weights has positive effects on mental health. It can reduce symptoms of anxiety and depression, improve cognitive function and boost self-esteem. The endorphins released during exercise act as a natural mood enhancer. In addition, the achievement of lifting heavier weights over time can provide a significant mental satisfaction and confidence boost.


Absolutely. For older adults, weight lifting can be extremely beneficial. It helps maintain muscle mass and strength, which naturally decline with age. This in turn helps with daily activities, improves balance and reduces the risk of falls. As always, it's important to start slowly and possibly consult a professional, especially if there are existing health concerns.

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About the Author Mary James

I am passionate about fitness, a healthy lifestyle, cooking, and well-being. This blog is about some of my thoughts that are occupying my mind and spirit daily over the last 10 years and my grand passion – weight loss and fitness, healthy lifestyle and healthy food, mindfulness and self-improvement.

  • Thanks for explaining to me how a healthy diet and lifting weights can help me stay active. I’ve been stuck at home for months now and I feel like my body is getting heavier each day even if I’m still doing household chores. Maybe it’s time for me to purchase a squat rack where I can practice to lift weights and focus more on my diet.

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