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<!DOCTYPE html><html lang="en"><head> <link rel=preload href="https://assets.greatist.com/_next/vendor-9a96e-legacy.js" as=script crossorigin=anonymous><link rel=preload href="https://assets.greatist.com/_next/lib-7f8b9-legacy.js" as=script crossorigin=anonymous><link rel=preload href="https://assets.greatist.com/_next/felib-core-89a4e-legacy.js" as=script crossorigin=anonymous><link rel=preload href="https://assets.greatist.com/_next/b53c0674-add8-4b34-b87e-4ab4c5c6478c/gr8/pages/infinite.js-legacy.js" as=script crossorigin=anonymous> <title>Weightlifting for Weight Loss: Tips for Women</title><link rel="canonical" href="https://greatist.com/fitness/weight-lifting-for-weight-loss-female"/><meta name="description" content="Discover how weightlifting for weight loss can benefit females. Learn tips, debunk myths, and find a sample plan to help you achieve your fitness goals."/><meta name="keywords" content="weight lifting for weight loss female"/><meta name="k1" content="weightloss"/><meta name="k2" content="weightmanagement"/><meta name="ROBOTS" content="NOODP"/><meta name="sailthru.image.thumb" content="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-weight-dumbbell-732x549-thumb-732x549.jpg"/><meta name="sailthru.tags" content="cat_live,cat_fitness,cat_health,tag_strength-training,tag_weight-loss,tag_weightlifting,tag_workouts,k1_weightloss,k2_weightmanagement"/><meta name="article:published_time" content="2021-10-14T10:17:00.000Z"/><meta name="article:author" content="Lianna Bass"/><meta property="og:title" content="An Inclusive Guide to Weight Lifting for Weight Loss"/><meta property="og:description" content="Weightlifting isn't just for dudes (no matter what society tries to make you believe). It can be a powerful exercise for building strength and even losing weight. Here's what you need to know to make it work for you."/><meta property="og:type" content="article"/><meta property="og:url" content="https://greatist.com/fitness/weight-lifting-for-weight-loss-female"/><meta name="twitter:title" content="Weightlifting for Weight Loss: Tips for Women"/><meta name="twitter:description" content="Discover how weightlifting for weight loss can benefit females. 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class="css-zya54r"></span></div><div id="mlb1__slot" data-adbridg-ad-class="mlb1" data-ad="true" class="css-bcus5s"></div></div></div></aside><div data-placement="subheader"></div><div><div class="css-m260rd"><div data-article-body="0" class="css-cyl08g"><div class="css-z468a2"><h1>Weightlifting for Weight Loss: A Female’s Guide to Success</h1><div data-preamp="social-proof-lessons"></div><div data-testid="byline"><section data-testid="byline" class="css-9f9mfm"><div class="css-1q67gt9"><div class="css-xc63cd"><img src="//i0.wp.com/post.greatist.com/wp-content/uploads/2022/01/Micky-lal-500x500-Bio.png?w=105&h=105" alt=""/></div></div><div><span><span>Medically reviewed by <a class="css-q7lbnd css-bmt0mt" href="https://greatist.com/reviewers/chetendeep-lal-ma-cscs">Micky Lal, MA, CSCS,RYT</a></span></span> — <span><span><span><span>Written by <a class="css-q7lbnd css-bmt0mt" href="https://greatist.com/authors/lianna-bass">Lianna Bass</a></span></span></span></span> — <span> Updated on October 25, 2024</span></div></section></div><div><nav id="tab-bar-0" data-testid="tab-bar" class="css-1y9pypl"><ul class="css-17ztj4b"><li class="css-t753mo"><a href="#can-women-lift-to-lose-weight" class="css-mlcgnd">Can women lift to lose weight?</a></li><li class="css-t753mo"><a href="#top-tips" class="css-mlcgnd">Top tips</a></li><li class="css-t753mo"><a href="#weightlifting-myths" class="css-mlcgnd">Weightlifting myths</a></li><li class="css-t753mo"><a href="#sample-workout-plan" class="css-mlcgnd">Sample workout plan</a></li><li class="css-t753mo"><a href="#other-weight-loss-tips" class="css-mlcgnd">Other weight loss tips</a></li></ul></nav><article class="article-body css-d2znx6 undefined"><div class="css-12va8w7"><span style="font-size:0;line-height:0"></span><span style="font-size:0;line-height:0"></span><div><div><p class="css-1rj5f61">Explore weightlifting for weight loss female routines to transform your fitness journey. Safely add strength training, boost confidence, and reach your goals. Debunk myths and start with a sample plan.</p></div></div><div><p><a href="https://greatist.com/fitness/weightlifting-shoes-and-gear-benefits" class="content-link css-q7lbnd">Weightlifting</a> might make you think of clanking iron weights and racking up the #gains. But even if it seems like society wants you to believe lifting is a “masculine” practice, that’s not the case! </p></div><div><div data-preamp="serena-chatbot"></div></div><div><p><a href="https://greatist.com/health/cardio-vs-weights#weightlifting-benefits" class="content-link css-q7lbnd">Strength training</a> is a great way for folks of all genders to burn calories, shed fat, and enhance overall health. As a big bonus, it can help increase confidence and boost self-worth. Woot!</p></div><div><p>Here’s how to incorporate <a href="https://greatist.com/fitness/weightlifting-belt" class="content-link css-q7lbnd">weightlifting</a> into your workout routine to reach your goals (and how to do it safely).</p></div><div><div><figure class="css-yhe8zq"><span class="css-rwmw5v"><span class="css-mjp0j9"><picture class="css-16pk1is"><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-weight-dumbbell-1296x728-header.jpg 750w" media="(min-width: 1190px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-weight-dumbbell-1296x728-header.jpg 750w" media="(min-width: 990px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-weight-dumbbell-1296x728-header.jpg 879w" media="(min-width: 768px)"/><img src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-weight-dumbbell-1296x728-header.jpg" alt="weight lifting for weight loss female" class="css-1jytyml"/></picture></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fweight-lifting-for-weight-loss-female&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F06%2FGRT-weight-dumbbell-1296x728-header.jpg&description=Weightlifting%20for%20Weight%20Loss%3A%20Tips%20for%20Women" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-weight-dumbbell-1296x728-header.jpg"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">Natalie Jeffcott/Stocksy United</figcaption></figure></div></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline2__slot" data-adbridg-ad-class="inline2__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="can-women-lift-to-lose-weight">Can women use weightlifting for weight loss?</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Definitely! Anyone can lift weights to shed pounds. <a href="https://greatist.com/fitness/how-to-start-lifting-weights" class="content-link css-q7lbnd">Weightlifting</a> can help you build muscle. And research — including <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661116/" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">this 2013 study</a> — suggests that more muscles = more calories burned.</p></div><div><p>How do you make this work for you? Here are five tips to help you lose weight by lifting weights:</p></div><div><ol id="block-22632add-1464-4e79-b3fd-707ed7cbd0d7"><li>Choose the right lifting style for your unique needs.</li><li>Always aim for quality over quantity.</li><li>Set realistic goals and don’t give up.</li><li>Add <a href="https://greatist.com/fitness/best-cardio-workouts" class="content-link css-q7lbnd">cardio</a> to your strength routine.</li><li>Fuel your body with a nutritious, balanced diet.</li></ol></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="top-tips">Tips to use weight lifting for weight loss</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p><a href="https://greatist.com/fitness/judging-pain-from-weightlifting" class="content-link css-q7lbnd">Weightlifting</a> can be hella intimidating if you’re new to fitness. But don’t worry, fam. We’ve got the scoop on how it’s done.</p></div><div><h3>1. Choose the right lifting style for your unique needs</h3></div><div><p>Compound lifts work multiple muscle groups at the same time. These workouts burn more calories in a shorter amount of time than isolation exercises.</p></div><div><p>Some examples of compound exercises are:</p></div><div><ul><li><a href="https://greatist.com/fitness/perfect-squat" class="content-link css-q7lbnd">squats</a></li><li>dips</li><li><a style="" href="https://greatist.com/move/lunge-variations-you-need-to-know" class="content-link css-q7lbnd">lunges</a></li><li>pull-ups</li><li><a href="https://greatist.com/fitness/bodyweight-push-up-variations" class="content-link css-q7lbnd">push-ups</a></li><li><a href="https://greatist.com/live/deadlifts-great-for-you/" class="content-link css-q7lbnd">deadlifts</a></li></ul></div><div><p>While you get more bang for your buck with compound exercises, <a href="https://greatist.com/fitness/isolation-exercises" class="content-link css-q7lbnd">isolation exercises</a> are also super beneficial. They’re great if you want to focus on one specific muscle (like your pecs or biceps). Isolation exercises are also helpful in injury rehab.</p></div><div><p>Here are some examples:</p></div><div><ul><li>calf raises</li><li><a href="https://greatist.com/health/bicep-workouts-at-home" class="content-link css-q7lbnd">biceps curls</a></li><li>lateral raises</li><li>leg extensions</li><li>hamstring curls</li></ul></div><div><h3>2. Always pick quality over quantity</h3></div><div><p>Focus more on what you want to accomplish in your routine than on how long each workout takes. You can get better results from a shorter, intense workout than from one that’s longer but low quality. </p></div><div><p>Proper form is also super important. If you rush through an exercise or push past your limits, your form can get sloppy. This increases your risk of injury and can even decrease your workout results.</p></div><div><h3>3. Set realistic goals and don’t give up</h3></div><div><p>Folks who set weight loss targets might have better long-term success, according to a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5111772/" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">2016 study</a>. Just keep in mind that you’re not gonna go from 0 to Xena Warrior Princess overnight. And that’s OK! </p></div><div><p>“Start slow and don’t give up,” says female bodybuilder Alexis Donner. “It takes time, hard work, and consistency to meet fat loss/muscle-building goals.”</p></div><div><p>The most important thing is setting realistic targets. This can help you stay motivated throughout your training program. And if you do slip up, don’t be too hard on yourself.</p></div><div><p>“If you mess up with your diet or training one day, just go back on track the next day,” Donner says. “Don’t just give up altogether.”</p></div><div><h3>4. Add cardio to your strengthening routine</h3></div><div><p><a href="https://www.ncbi.nlm.nih.gov/books/NBK221839/" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">Research</a> suggests that long-term weight loss results might be better when you combine cardio with strength training. Cardio can help you hit the <a href="https://greatist.com/fitness/how-to-lose-fat-without-losing-muscle" class="content-link css-q7lbnd">calorie deficit</a> needed to lose weight. You’ll burn more calories in a single session than you will doing strength training on its own.</p></div><div><p>BTW, you need to burn <a href="https://www.nhlbi.nih.gov/health/educational/lose_wt/recommen.htm" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">500 to 1,000</a> calories more than you eat each day in order to lose 1 to 2 pounds in a week.</p></div><div><h3>5. Fuel your body with a healthy, balanced diet</h3></div><div><p><a href="https://pubmed.ncbi.nlm.nih.gov/25169440/" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">Studies</a> suggest that eating protein (the macronutrient that acts as a building block for muscles) can help you get greater muscle gains and improve physical performance. But carbs and healthy fats are also essential energy sources.</p></div><div><p>Here are some delish protein picks to add to your strength training diet:</p></div><div><ul><li>tofu</li><li><a href="https://greatist.com/health/superfood-eggs" class="content-link css-q7lbnd">eggs</a></li><li><a href="https://greatist.com/eat/high-protein-nuts" class="content-link css-q7lbnd">nuts</a> (like peanuts, almonds, and cashews)</li><li>fish (like <a href="https://greatist.com/eat/tuna-vs-salmon" class="content-link css-q7lbnd">salmon</a>, tuna, and tilapia)</li><li>dairy (like milk, cheese, and <a href="https://greatist.com/eat/how-to-make-yogurt" class="content-link css-q7lbnd">yogurt</a>)</li></ul></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline7__slot" data-adbridg-ad-class="inline7__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="weightlifting-myths">Busting common misconceptions on weightlifting</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>There are lots of myths around non-cisgender men and lifting. So let’s set the record straight.</p></div><div><p><strong>Myth:</strong> Women can’t build muscle mass.<br><strong>Fact:</strong> A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991130/" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">2008 study</a> found that men tend to build more muscle mass than women. But that doesn’t mean you can’t get gains. You can totally develop plenty of strong muscles.</p></div><div><p><strong>Myth:</strong> Women need special protein powder.<br><strong>Fact:</strong> Gender has nothing to do with the type of protein you should consume, whether it’s through food or a supplement. If you choose to use a supplement, stick to a <a href="https://greatist.com/health/pea-protein-vs-whey/" data-type="post" data-id="311486" class="content-link css-q7lbnd">wholesome protein product</a> that isn’t loaded with artificial flavors or preservatives. You can find products that are <a href="https://greatist.com/health/best-plant-based-protein-powder/" data-type="post" data-id="316603" class="content-link css-q7lbnd">gluten-free</a>, <a href="https://greatist.com/health/low-carb-diet/" data-type="post" data-id="337574" class="content-link css-q7lbnd">low carb</a>, <a href="https://greatist.com/eat/best-keto-protein-powder/" data-type="post" data-id="316606" class="content-link css-q7lbnd">keto-friendly</a>, and more.</p></div><div><p><strong><strong>Myth:</strong></strong> It’s all or nothing.<br><strong>Fact:</strong> Weight loss is all about balance, fam. Long-term success is tough if you banish your fave foods from your diet completely. You can still enjoy tasty treats in moderation.</p></div><div><p><strong>Myth:</strong> Bulky women aren’t sexy.<br><strong>Fact:</strong> This opinion is pure poop. The only thing that matters is how <em>you</em> feel about <em>your</em> body. </p></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="sample-workout-plan">Sample plan: Weight lifting for weight loss</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>You don’t need to be a 24/7 gym rat to reap the benefits of <a href="https://greatist.com/fitness/weightlifting-shoes" class="content-link css-q7lbnd">weightlifting</a>.</p></div><div><p>“Strength training can be split up into working certain muscle groups so your whole body is not sore all at once,” Donner says.</p></div><div><p>Here’s a sample routine for beginners:</p></div><div><ul><li><strong>Monday:</strong> <a href="https://greatist.com/health/back-workouts-at-home/" data-type="post" data-id="150235" class="content-link css-q7lbnd">back</a> and <a href="https://greatist.com/fitness/bicep-stretch/" data-type="post" data-id="204363" class="content-link css-q7lbnd">biceps</a></li><li><strong>Tuesday:</strong> <a href="https://greatist.com/fitness/resistance-band-chest-workout/" data-type="post" data-id="311514" class="content-link css-q7lbnd">chest</a> and <a href="https://greatist.com/fitness/the-lift-triceps-dips/" data-type="post" data-id="196576" class="content-link css-q7lbnd">triceps</a></li><li><strong>Wednesday:</strong> <a href="https://greatist.com/health/leg-workouts-at-home/" data-type="post" data-id="150237" class="content-link css-q7lbnd">legs</a> and <a href="https://greatist.com/move/7-minute-workout-high-intensity-routine-for-strong-legs/" data-type="post" data-id="44215" class="content-link css-q7lbnd">calves</a></li><li><strong>Thursday:</strong> off</li><li><strong>Friday:</strong> <a href="https://greatist.com/fitness/abs-workout-7-minute-no-equipment-core-workout/" data-type="post" data-id="126161" class="content-link css-q7lbnd">abs</a> and <a href="https://greatist.com/health/shoulder-workout-at-home/" data-type="post" data-id="150238" class="content-link css-q7lbnd">shoulders</a></li><li><strong>Saturday:</strong> off</li><li><strong>Sunday:</strong> off</li></ul></div><div><p>Donner suggests that beginners start with a 30- to 35-minute workout. Try to choose weights that allow you to perform 3 sets of 10 repetitions for each exercise. Take short 30- to 40-second rest periods between sets. She also recommends performing 25 minutes of <a href="https://greatist.com/fitness/take-it-easy-21-unexpected-low-impact-workouts/" data-type="post" data-id="308461" class="content-link css-q7lbnd">cardio</a> 4 times a week.</p></div><div><p>But remember, these are general guidelines. If it’s an option for you, it’s a good idea to see a certified personal trainer who can offer a personalized plan for your goals and needs. </p></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline12__slot" data-adbridg-ad-class="inline12__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="other-weight-loss-tips">Other weight loss tips for women</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Here are some other weight loss tips to help you hit your goals:</p></div><div><ul><li><strong>Drink more water.</strong> H<sub>2</sub>O reduces your risk of <a href="https://greatist.com/tips/avoid-dehydration-these-simple-tips/" data-type="post" data-id="31875" class="content-link css-q7lbnd">dehydration</a> and may help prevent muscle fatigue.</li><li><strong>Cut refined carbs.</strong> Stick to complex carbs like vegetables, quinoa, barley, legumes, and whole grains. They will keep you feeling fueled and full much longer than <a href="https://greatist.com/health/diabetic-how-many-carbs-per-day/" data-type="post" data-id="106628" class="content-link css-q7lbnd">simple carbs</a> (like white bread, white pasta, white rice, cookies, and cakes).</li><li><strong>Practice mindful eating.</strong> This isn’t a diet plan. Rather, it’s a healthy approach to eating that can change the way you <a href="https://greatist.com/eat/how-to-stop-thinking-about-food" class="content-link css-q7lbnd">think about food</a>. It can help you recognize your body’s hunger cues and can make meals more enjoyable.</li><li><strong>Be kind to yourself.</strong> <a href="https://journals.sagepub.com/doi/10.1177/1359105317739101" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">Studies</a> show that internalized stigma surrounding weight is associated with poorer weight loss results. But remember, results take time. Try to be patient with the process and treat yourself with kindness. You deserve it ❤️ .</li></ul></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="Bottom-line">Bottom line</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p><a href="https://greatist.com/fitness/how-to-warm-up-before-lifting" class="content-link css-q7lbnd">Weightlifting</a> is a great way to strengthen and tone your body. It can also help you lose weight, especially when combined with a healthy diet and <a href="https://greatist.com/fitness/best-cardio-workouts" class="content-link css-q7lbnd">cardio program</a>.</p></div><div><p>But always talk with your doctor before making major changes to your diet or fitness routine, especially if you have any health conditions that could be affected.</p></div></div></article><span class="css-zya54r"></span></div><div><div class="css-1k9ym00"><div class="css-uewl2b"><div aria-expanded="false" aria-controls="article-resources" class="css-1dqtdbb" role="button"><p class="css-12jvsp7"><span class="css-1p6d3md icon-hlvideo-minus"></span><span class="css-1p6d3md icon-hlvideo-plus"></span> <span class="css-r1885">8 sources</span><span class="sro">collapsed</span></p></div><div id="article-resources" role="region" class="css-1ugaz02"><ul class="css-va52x2"><li class="css-1ivygmc"><cite><span>Avery A, et al. (2016). Setting targets leads to greater long‐term weight losses and ‘unrealistic’ targets increase the effect in a large community‐based commercial weight management group.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5111772/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5111772/</a></cite></li><li class="css-1ivygmc"><cite><span>Donner A. (2021). Personal interview.</span><br/></cite></li><li class="css-1ivygmc"><cite><span>Key recommendations. (n.d.).</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.nhlbi.nih.gov/health/educational/lose_wt/recommen.htm">https://www.nhlbi.nih.gov/health/educational/lose_wt/recommen.htm</a></cite></li><li class="css-1ivygmc"><cite><span>Lillis J, et al. (2017). Self-stigma and weight loss: The impact of fear of being stigmatized.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://journals.sagepub.com/doi/10.1177/1359105317739101">https://journals.sagepub.com/doi/10.1177/1359105317739101</a></cite></li><li class="css-1ivygmc"><cite><span>McPherron AC, et al. (2013). Increasing muscle mass to improve metabolism.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661116/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661116/</a></cite></li><li class="css-1ivygmc"><cite><span>Pasiakos SM, et al. (2015). The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: A systematic review.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/25169440/">https://pubmed.ncbi.nlm.nih.gov/25169440/</a></cite></li><li class="css-1ivygmc"><cite><span>Walts CT, et al. (2008). Do sex or race differences influence strength training effects on muscle or fat?</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991130/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991130/</a></cite></li><li class="css-1ivygmc"><cite><span>Weight-loss and maintenance strategies. (2004).</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/books/NBK221839/">https://www.ncbi.nlm.nih.gov/books/NBK221839/</a></cite></li></ul></div></div><div class="css-i94p2o"><div class="css-hnd0c4"><a class="css-fh1b22">FEEDBACK:</a><a class="css-1olys1n icon icon-hl-frown"></a><a class="css-1olys1n icon icon-hl-smile"></a></div></div><div class="css-17pa3jd"><div class="css-1wfhjx3"><div class="button-wrapper facebook"><a class="css-1olys1n facebook button icon icon-hl-facebook" href="https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fgreatist.com%2Ffitness%2Fweight-lifting-for-weight-loss-female%3Futm_medium%3Dsocial%26utm_source%3Dfacebook%26utm_campaign%3Dsocial-sharebar-referred-desktop" rel="noopener noreferrer nofollow" target="_blank" title="Share on Facebook"></a></div><div class="button-wrapper twitter"><a class="css-1olys1n twitter button icon icon-hl-twitter" 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Cardio and strength training offer different benefits and can be combined for the greater good —…</a></p><a class="css-1olyffz css-19glgc4" data-event="engagement|bottom page content promo click|/health/cardio-vs-weights;engagement|bottom page content promo click index|1" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Cardio vs. Weights: Which Is Better for Your Fitness Goals?|rn0" href="https://greatist.com/health/cardio-vs-weights?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right selector css-2kgwd5"></span></a></div></div></div><section class="css-82r5pg css-1ub4i5m"><div data-empty="true" class="css-vhteyv"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="DCMR1__slot" data-adbridg-ad-class="DCMR1" data-ad="true" class="css-prb4v6"></div></div></section></div></div></li><li class="css-9z9hxf"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-irqc4f"><span class="css-zya54r"></span></div><section class="css-82r5pg css-1ub4i5m"><div data-empty="true" class="css-vhteyv"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="DCMR1__slot" data-adbridg-ad-class="DCMR1" data-ad="true" class="css-prb4v6"></div></div></section></div></div></li><li class="css-9z9hxf"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-irqc4f"><div class="css-lm0pdr"><span style="font-size:0;line-height:0"></span><figure class="css-1e4ja14 css-f0t0lw"><a class="css-1olys1n" data-event="engagement|bottom page content promo click|/fitness/consistency-workouts;engagement|bottom page content promo click index|2" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Here's Why Consistency Is Your Biggest Workout Win|rn1" href="https://greatist.com/fitness/consistency-workouts?utm_source=ReadNext" aria-label="image-link" data-ga4="Read Next button clicks" data-testid="image-link" aria-hidden="true" tabindex="-1"><div class="css-79elbk"><span class="css-rwmw5v css-1pf0x3y"><span class="css-1767n2d"><lazy-image alt="Here's Why Consistency Is Your Biggest Workout Win" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/12/245209-TheLift-ResilienceWorkout-Thumb-732x549-1-732x549.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/12/245209-TheLift-ResilienceWorkout-Thumb-732x549-1-732x549.jpg 200w" className="css-1lyqwde"></lazy-image></span></span><span class="css-1fb1nmp"><span class="css-a10gts"></span></span></div></a></figure><div class="css-u8uhak"><a class="css-1tvtg5n" data-event="engagement|bottom page content promo click|/fitness/consistency-workouts;engagement|bottom page content promo click index|2" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Here's Why Consistency Is Your Biggest Workout Win|rn1" href="https://greatist.com/fitness/consistency-workouts?utm_source=ReadNext" data-testid="title-link" data-ga4="Read Next button clicks">Here's Why Consistency Is Your Biggest Workout Win</a><p class=""><a class="css-onvglr" data-event="engagement|bottom page content promo click|/fitness/consistency-workouts;engagement|bottom page content promo click index|2" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Here's Why Consistency Is Your Biggest Workout Win|rn1" href="https://greatist.com/fitness/consistency-workouts?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">What’s the point in doing a workout plan that you hate? Here’s how you can focus on sticking with the plan after you’ve made it. </a></p><a class="css-1olyffz css-19glgc4" data-event="engagement|bottom page content promo click|/fitness/consistency-workouts;engagement|bottom page content promo click index|2" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Here's Why Consistency Is Your Biggest Workout Win|rn1" href="https://greatist.com/fitness/consistency-workouts?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right selector css-2kgwd5"></span></a></div></div></div><section class="css-82r5pg css-1ub4i5m"></section></div></div></li><li class="css-9z9hxf"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-irqc4f"><div class="css-lm0pdr"><span style="font-size:0;line-height:0"></span><figure class="css-1e4ja14 css-f0t0lw"><a class="css-1olys1n" data-event="engagement|bottom page content promo click|/health/how-often-should-you-work-out;engagement|bottom page content promo click index|3" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Is Working Out 4 Days a Week Enough for Your Fitness Goals?|rn2" href="https://greatist.com/health/how-often-should-you-work-out?utm_source=ReadNext" aria-label="image-link" data-ga4="Read Next button clicks" data-testid="image-link" aria-hidden="true" tabindex="-1"><div class="css-79elbk"><span class="css-rwmw5v css-1pf0x3y"><span class="css-1767n2d"><lazy-image alt="Is Working Out 4 Days a Week Enough for Your Fitness Goals?" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/09/GRT-female-running-outdoors-city-732x549-thumb-732x549.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/09/GRT-female-running-outdoors-city-732x549-thumb-732x549.jpg 200w" className="css-1lyqwde"></lazy-image></span></span><span class="css-1fb1nmp"><span class="css-a10gts"></span></span></div></a></figure><div class="css-u8uhak"><a class="css-1tvtg5n" data-event="engagement|bottom page content promo click|/health/how-often-should-you-work-out;engagement|bottom page content promo click index|3" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Is Working Out 4 Days a Week Enough for Your Fitness Goals?|rn2" href="https://greatist.com/health/how-often-should-you-work-out?utm_source=ReadNext" data-testid="title-link" data-ga4="Read Next button clicks">Is Working Out 4 Days a Week Enough for Your Fitness Goals?</a><p class=""><a class="css-onvglr" data-event="engagement|bottom page content promo click|/health/how-often-should-you-work-out;engagement|bottom page content promo click index|3" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Is Working Out 4 Days a Week Enough for Your Fitness Goals?|rn2" href="https://greatist.com/health/how-often-should-you-work-out?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">Wondering if working out 4 days a week is enough? Discover how often you might need to exercise for weight loss, muscle gain, or maintaining health.</a></p><a class="css-1olyffz css-19glgc4" data-event="engagement|bottom page content promo click|/health/how-often-should-you-work-out;engagement|bottom page content promo click index|3" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Is Working Out 4 Days a Week Enough for Your Fitness Goals?|rn2" href="https://greatist.com/health/how-often-should-you-work-out?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right selector css-2kgwd5"></span></a></div></div></div><section class="css-82r5pg css-1ub4i5m"><div data-empty="true" class="css-vhteyv"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="DCMR2__slot" data-adbridg-ad-class="DCMR2" data-ad="true" class="css-prb4v6"></div></div></section></div></div></li><li class="css-9z9hxf"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-irqc4f"><div class="css-lm0pdr"><span style="font-size:0;line-height:0"></span><figure class="css-1e4ja14 css-f0t0lw"><a class="css-1olys1n" data-event="engagement|bottom page content promo click|/fitness/eating-plans-for-weight-lifters;engagement|bottom page content promo click index|4" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Here’s How to Rack Up the Right Eating Plan As a Weight-Lifter|rn3" href="https://greatist.com/fitness/eating-plans-for-weight-lifters?utm_source=ReadNext" aria-label="image-link" data-ga4="Read Next button clicks" data-testid="image-link" aria-hidden="true" tabindex="-1"><div class="css-79elbk"><span class="css-rwmw5v css-1pf0x3y"><span class="css-1767n2d"><lazy-image alt="Here’s How to Rack Up the Right Eating Plan As a Weight-Lifter" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/07/Heres-How-to-Rack-Up-the-Right-Eating-Plan-As-a-Weight-Lifter_Thumbnail-732x549.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/07/Heres-How-to-Rack-Up-the-Right-Eating-Plan-As-a-Weight-Lifter_Thumbnail-732x549.jpg 200w" className="css-1lyqwde"></lazy-image></span></span><span class="css-1fb1nmp"><span class="css-a10gts"></span></span></div></a></figure><div class="css-u8uhak"><a class="css-1tvtg5n" data-event="engagement|bottom page content promo click|/fitness/eating-plans-for-weight-lifters;engagement|bottom page content promo click index|4" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Here’s How to Rack Up the Right Eating Plan As a Weight-Lifter|rn3" href="https://greatist.com/fitness/eating-plans-for-weight-lifters?utm_source=ReadNext" data-testid="title-link" data-ga4="Read Next button clicks">Here’s How to Rack Up the Right Eating Plan As a Weight-Lifter</a><p class=""><a class="css-onvglr" data-event="engagement|bottom page content promo click|/fitness/eating-plans-for-weight-lifters;engagement|bottom page content promo click index|4" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Here’s How to Rack Up the Right Eating Plan As a Weight-Lifter|rn3" href="https://greatist.com/fitness/eating-plans-for-weight-lifters?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">While there’s a lot of advice out there about how to fuel up for lifting weights, your body needs a specific eating plan. 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Here's what you need to know.</a></p><a class="css-1olyffz css-19glgc4" data-event="engagement|bottom page content promo click|/health/ozempic-butt;engagement|bottom page content promo click index|9" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Ozempic Butt: Does Ozempic Make Your Butt Saggy?|rn8" href="https://greatist.com/health/ozempic-butt?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right selector css-2kgwd5"></span></a></div></div></div><section class="css-82r5pg css-1ub4i5m"></section></div></div></li><li class="css-9z9hxf"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-irqc4f"><div class="css-lm0pdr"><span style="font-size:0;line-height:0"></span><figure class="css-1e4ja14 css-f0t0lw"><a class="css-1olys1n" data-event="engagement|bottom page content promo click|/health/glp-1-for-weight-loss;engagement|bottom page content promo click index|10" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|GLP-1 for Weight Loss: How Does It Work?|rn9" href="https://greatist.com/health/glp-1-for-weight-loss?utm_source=ReadNext" aria-label="image-link" data-ga4="Read Next button clicks" data-testid="image-link" aria-hidden="true" tabindex="-1"><div class="css-79elbk"><span class="css-rwmw5v css-1pf0x3y"><span class="css-1767n2d"><lazy-image alt="GLP-1 for Weight Loss: How Does It Work?" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2023/03/GRT-ozempic-732x549-thumb-732x549.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2023/03/GRT-ozempic-732x549-thumb-732x549.jpg 200w" className="css-1lyqwde"></lazy-image></span></span><span class="css-1fb1nmp"><span class="css-a10gts"></span></span></div></a></figure><div class="css-u8uhak"><a class="css-1tvtg5n" data-event="engagement|bottom page content promo click|/health/glp-1-for-weight-loss;engagement|bottom page content promo click index|10" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|GLP-1 for Weight Loss: How Does It Work?|rn9" href="https://greatist.com/health/glp-1-for-weight-loss?utm_source=ReadNext" data-testid="title-link" data-ga4="Read Next button clicks">GLP-1 for Weight Loss: How Does It Work?</a><p class=""><a class="css-onvglr" data-event="engagement|bottom page content promo click|/health/glp-1-for-weight-loss;engagement|bottom page content promo click index|10" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|GLP-1 for Weight Loss: How Does It Work?|rn9" href="https://greatist.com/health/glp-1-for-weight-loss?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">GLP-1, a hormone naturally released by the GI tract after eating, can promote weight loss by reducing appetite and slowing down digestion, helping…</a></p><a class="css-1olyffz css-19glgc4" data-event="engagement|bottom page content promo click|/health/glp-1-for-weight-loss;engagement|bottom page content promo click index|10" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|GLP-1 for Weight Loss: How Does It Work?|rn9" href="https://greatist.com/health/glp-1-for-weight-loss?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right selector css-2kgwd5"></span></a></div></div></div><section class="css-82r5pg css-1ub4i5m"></section></div></div></li></ul></div></div></div><span class="css-zya54r"></span><span class="css-zya54r"></span></div><div class="css-i9gxme"></div><footer class="css-9g0nft"><div class="css-1dppxl0"><div class="css-1b2ri56"><div class="css-uktbta css-ck5ydc"><hl-social-nav></hl-social-nav><div class="css-y1w1n6"><div class="css-ygmpob css-1xdhyk6">© 2024 Greatist, a Healthline Media Company. 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She holds a BA in English from Monmouth University and an MA in Global Communications from the American…"]}}],"medicalReviewers":[{"id":5498,"name":{"display":"Micky Lal, MA, CSCS,RYT","first":"Micky","last":"Lal, MA, CSCS,RYT"},"userLogin":"clal","links":{"website":"https://www.happyheartdavis.com/","facebook":"https://www.facebook.com/Fitnessandwellnessacademy","linkedin":"www.linkedin.com/in/chetendeeplal","twitter":"","instagram":"","tiktok":""},"link":"/reviewers/chetendeep-lal-ma-cscs","type":{"value":"medical_reviewer","label":"Medical Advisor"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eMicky Lal is a certified strength and conditioning specialist and a registered yoga teacher. Micky is a gym owner in California, where he holds personal training/health coaching sessions. He teaches classes on topics which include exercise, weight loss, stress management, sleep, and healthy eating.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eEducation\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eUniversity of California, Santa Barbara, BA\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eSt. Mary’s College, MA\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eCertifications\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCertified Strength and Conditioning Specialist (CSCS)\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eRegistered Yoga Teacher (RYT)\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/2022/01/Micky-lal-500x500-Bio.png"},"bioBlurb":{"nodes":["Micky Lal is a certified strength and conditioning specialist and a registered yoga teacher. Micky is a gym owner in California, where he holds personal…"]}}],"editors":[{"role":"Editor","name":{"display":"Lianna Bass"}}],"pinterestImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-weight-dumbbell-732x549-thumb.jpg"},"hideFeedback":false,"isMedicare":false,"isBlog":false,"publishSource":"wordpress","isAmpSupported":false,"categories":[{"name":"Live","slug":"live","link":"/live","children":[]},{"name":"Fitness","slug":"fitness","link":"/fitness","primary":true,"children":[]},{"name":"Health","slug":"health","link":"/health","children":[]}],"language":{"en":"https://greatist.com/fitness/weight-lifting-for-weight-loss-female/","x-default":"https://greatist.com/fitness/weight-lifting-for-weight-loss-female/","current":"en"},"lang":"en","links":[],"colorScheme":"default","isContentSeries":false,"brandCTAs":[],"clusterNavLinks":[],"clusterUrls":[],"clusterLinks":{},"pathingTilesData":{},"pathingCardsData":{},"inArticlePathingCardsData":[],"quantitativeTrustData":{},"isPrependRecipeH2":false,"recipes":[],"hideTabs":false,"tabs":[{"id":"_noHeaderPrefixedContent","title":null,"header":null,"body":[{"tagName":"div","source":"\u003cp class=\"css-1rj5f61\"\u003eExplore weightlifting for weight loss female routines to transform your fitness journey. Safely add strength training, boost confidence, and reach your goals. Debunk myths and start with a sample plan.\u003c/p\u003e"},{"tagName":"p","source":"\u003ca href=\"https://greatist.com/fitness/weightlifting-shoes-and-gear-benefits\" class=\"content-link css-q7lbnd\"\u003eWeightlifting\u003c/a\u003e might make you think of clanking iron weights and racking up the #gains. But even if it seems like society wants you to believe lifting is a “masculine” practice, that’s not the case! "},{"tagName":"div","attributes":{"data-preamp":"serena-chatbot"},"source":""},{"tagName":"p","source":"\u003ca href=\"https://greatist.com/health/cardio-vs-weights#weightlifting-benefits\" class=\"content-link css-q7lbnd\"\u003eStrength training\u003c/a\u003e is a great way for folks of all genders to burn calories, shed fat, and enhance overall health. As a big bonus, it can help increase confidence and boost self-worth. Woot!"},{"tagName":"p","source":"Here’s how to incorporate \u003ca href=\"https://greatist.com/fitness/weightlifting-belt\" class=\"content-link css-q7lbnd\"\u003eweightlifting\u003c/a\u003e into your workout routine to reach your goals (and how to do it safely)."},{"tagName":"div","source":"\u003cfigure class=\"css-yhe8zq\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-mjp0j9\"\u003e\u003cpicture class=\"css-16pk1is\"\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-weight-dumbbell-1296x728-header.jpg 750w\" media=\"(min-width: 1190px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-weight-dumbbell-1296x728-header.jpg 750w\" media=\"(min-width: 990px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-weight-dumbbell-1296x728-header.jpg 879w\" media=\"(min-width: 768px)\"/\u003e\u003cimg src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-weight-dumbbell-1296x728-header.jpg\" alt=\"weight lifting for weight loss female\" class=\"css-1jytyml\"/\u003e\u003c/picture\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fweight-lifting-for-weight-loss-female\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F06%2FGRT-weight-dumbbell-1296x728-header.jpg\u0026description=Weightlifting%20for%20Weight%20Loss%3A%20Tips%20for%20Women\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/06/GRT-weight-dumbbell-1296x728-header.jpg\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eNatalie Jeffcott/Stocksy United\u003c/figcaption\u003e\u003c/figure\u003e"}]},{"id":"can-women-lift-to-lose-weight","title":"Can women lift to lose weight?","isCollapsable":false,"header":["Can women use weightlifting for weight loss?"],"body":[{"tagName":"p","source":"Definitely! Anyone can lift weights to shed pounds. \u003ca href=\"https://greatist.com/fitness/how-to-start-lifting-weights\" class=\"content-link css-q7lbnd\"\u003eWeightlifting\u003c/a\u003e can help you build muscle. And research — including \u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661116/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003ethis 2013 study\u003c/a\u003e — suggests that more muscles = more calories burned."},{"tagName":"p","source":"How do you make this work for you? Here are five tips to help you lose weight by lifting weights:"},{"tagName":"ol","attributes":{"id":"block-22632add-1464-4e79-b3fd-707ed7cbd0d7"},"source":"\u003cli\u003eChoose the right lifting style for your unique needs.\u003c/li\u003e\u003cli\u003eAlways aim for quality over quantity.\u003c/li\u003e\u003cli\u003eSet realistic goals and don’t give up.\u003c/li\u003e\u003cli\u003eAdd \u003ca href=\"https://greatist.com/fitness/best-cardio-workouts\" class=\"content-link css-q7lbnd\"\u003ecardio\u003c/a\u003e to your strength routine.\u003c/li\u003e\u003cli\u003eFuel your body with a nutritious, balanced diet.\u003c/li\u003e"}]},{"id":"top-tips","title":"Top tips","isCollapsable":false,"header":["Tips to use weight lifting for weight loss"],"body":[{"tagName":"p","source":"\u003ca href=\"https://greatist.com/fitness/judging-pain-from-weightlifting\" class=\"content-link css-q7lbnd\"\u003eWeightlifting\u003c/a\u003e can be hella intimidating if you’re new to fitness. But don’t worry, fam. We’ve got the scoop on how it’s done."},{"tagName":"h3","source":"1. Choose the right lifting style for your unique needs"},{"tagName":"p","source":"Compound lifts work multiple muscle groups at the same time. These workouts burn more calories in a shorter amount of time than isolation exercises."},{"tagName":"p","source":"Some examples of compound exercises are:"},{"tagName":"ul","source":"\u003cli\u003e\u003ca href=\"https://greatist.com/fitness/perfect-squat\" class=\"content-link css-q7lbnd\"\u003esquats\u003c/a\u003e\u003c/li\u003e\u003cli\u003edips\u003c/li\u003e\u003cli\u003e\u003ca style=\"\" href=\"https://greatist.com/move/lunge-variations-you-need-to-know\" class=\"content-link css-q7lbnd\"\u003elunges\u003c/a\u003e\u003c/li\u003e\u003cli\u003epull-ups\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://greatist.com/fitness/bodyweight-push-up-variations\" class=\"content-link css-q7lbnd\"\u003epush-ups\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://greatist.com/live/deadlifts-great-for-you/\" class=\"content-link css-q7lbnd\"\u003edeadlifts\u003c/a\u003e\u003c/li\u003e"},{"tagName":"p","source":"While you get more bang for your buck with compound exercises, \u003ca href=\"https://greatist.com/fitness/isolation-exercises\" class=\"content-link css-q7lbnd\"\u003eisolation exercises\u003c/a\u003e are also super beneficial. They’re great if you want to focus on one specific muscle (like your pecs or biceps). Isolation exercises are also helpful in injury rehab."},{"tagName":"p","source":"Here are some examples:"},{"tagName":"ul","source":"\u003cli\u003ecalf raises\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://greatist.com/health/bicep-workouts-at-home\" class=\"content-link css-q7lbnd\"\u003ebiceps curls\u003c/a\u003e\u003c/li\u003e\u003cli\u003elateral raises\u003c/li\u003e\u003cli\u003eleg extensions\u003c/li\u003e\u003cli\u003ehamstring curls\u003c/li\u003e"},{"tagName":"h3","source":"2. Always pick quality over quantity"},{"tagName":"p","source":"Focus more on what you want to accomplish in your routine than on how long each workout takes. You can get better results from a shorter, intense workout than from one that’s longer but low quality. "},{"tagName":"p","source":"Proper form is also super important. If you rush through an exercise or push past your limits, your form can get sloppy. This increases your risk of injury and can even decrease your workout results."},{"tagName":"h3","source":"3. Set realistic goals and don’t give up"},{"tagName":"p","source":"Folks who set weight loss targets might have better long-term success, according to a \u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5111772/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003e2016 study\u003c/a\u003e. Just keep in mind that you’re not gonna go from 0 to Xena Warrior Princess overnight. And that’s OK! "},{"tagName":"p","source":"“Start slow and don’t give up,” says female bodybuilder Alexis Donner. “It takes time, hard work, and consistency to meet fat loss/muscle-building goals.”"},{"tagName":"p","source":"The most important thing is setting realistic targets. This can help you stay motivated throughout your training program. And if you do slip up, don’t be too hard on yourself."},{"tagName":"p","source":"“If you mess up with your diet or training one day, just go back on track the next day,” Donner says. “Don’t just give up altogether.”"},{"tagName":"h3","source":"4. Add cardio to your strengthening routine"},{"tagName":"p","source":"\u003ca href=\"https://www.ncbi.nlm.nih.gov/books/NBK221839/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003eResearch\u003c/a\u003e suggests that long-term weight loss results might be better when you combine cardio with strength training. Cardio can help you hit the \u003ca href=\"https://greatist.com/fitness/how-to-lose-fat-without-losing-muscle\" class=\"content-link css-q7lbnd\"\u003ecalorie deficit\u003c/a\u003e needed to lose weight. You’ll burn more calories in a single session than you will doing strength training on its own."},{"tagName":"p","source":"BTW, you need to burn \u003ca href=\"https://www.nhlbi.nih.gov/health/educational/lose_wt/recommen.htm\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003e500 to 1,000\u003c/a\u003e calories more than you eat each day in order to lose 1 to 2 pounds in a week."},{"tagName":"h3","source":"5. Fuel your body with a healthy, balanced diet"},{"tagName":"p","source":"\u003ca href=\"https://pubmed.ncbi.nlm.nih.gov/25169440/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003eStudies\u003c/a\u003e suggest that eating protein (the macronutrient that acts as a building block for muscles) can help you get greater muscle gains and improve physical performance. But carbs and healthy fats are also essential energy sources."},{"tagName":"p","source":"Here are some delish protein picks to add to your strength training diet:"},{"tagName":"ul","source":"\u003cli\u003etofu\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://greatist.com/health/superfood-eggs\" class=\"content-link css-q7lbnd\"\u003eeggs\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://greatist.com/eat/high-protein-nuts\" class=\"content-link css-q7lbnd\"\u003enuts\u003c/a\u003e (like peanuts, almonds, and cashews)\u003c/li\u003e\u003cli\u003efish (like \u003ca href=\"https://greatist.com/eat/tuna-vs-salmon\" class=\"content-link css-q7lbnd\"\u003esalmon\u003c/a\u003e, tuna, and tilapia)\u003c/li\u003e\u003cli\u003edairy (like milk, cheese, and \u003ca href=\"https://greatist.com/eat/how-to-make-yogurt\" class=\"content-link css-q7lbnd\"\u003eyogurt\u003c/a\u003e)\u003c/li\u003e"}]},{"id":"weightlifting-myths","title":"Weightlifting myths","isCollapsable":false,"header":["Busting common misconceptions on weightlifting"],"body":[{"tagName":"p","source":"There are lots of myths around non-cisgender men and lifting. So let’s set the record straight."},{"tagName":"p","source":"\u003cstrong\u003eMyth:\u003c/strong\u003e Women can’t build muscle mass.\u003cbr\u003e\u003cstrong\u003eFact:\u003c/strong\u003e A \u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991130/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003e2008 study\u003c/a\u003e found that men tend to build more muscle mass than women. But that doesn’t mean you can’t get gains. You can totally develop plenty of strong muscles."},{"tagName":"p","source":"\u003cstrong\u003eMyth:\u003c/strong\u003e Women need special protein powder.\u003cbr\u003e\u003cstrong\u003eFact:\u003c/strong\u003e Gender has nothing to do with the type of protein you should consume, whether it’s through food or a supplement. If you choose to use a supplement, stick to a \u003ca href=\"https://greatist.com/health/pea-protein-vs-whey/\" data-type=\"post\" data-id=\"311486\" class=\"content-link css-q7lbnd\"\u003ewholesome protein product\u003c/a\u003e that isn’t loaded with artificial flavors or preservatives. You can find products that are \u003ca href=\"https://greatist.com/health/best-plant-based-protein-powder/\" data-type=\"post\" data-id=\"316603\" class=\"content-link css-q7lbnd\"\u003egluten-free\u003c/a\u003e, \u003ca href=\"https://greatist.com/health/low-carb-diet/\" data-type=\"post\" data-id=\"337574\" class=\"content-link css-q7lbnd\"\u003elow carb\u003c/a\u003e, \u003ca href=\"https://greatist.com/eat/best-keto-protein-powder/\" data-type=\"post\" data-id=\"316606\" class=\"content-link css-q7lbnd\"\u003eketo-friendly\u003c/a\u003e, and more."},{"tagName":"p","source":"\u003cstrong\u003e\u003cstrong\u003eMyth:\u003c/strong\u003e\u003c/strong\u003e It’s all or nothing.\u003cbr\u003e\u003cstrong\u003eFact:\u003c/strong\u003e Weight loss is all about balance, fam. Long-term success is tough if you banish your fave foods from your diet completely. You can still enjoy tasty treats in moderation."},{"tagName":"p","source":"\u003cstrong\u003eMyth:\u003c/strong\u003e Bulky women aren’t sexy.\u003cbr\u003e\u003cstrong\u003eFact:\u003c/strong\u003e This opinion is pure poop. The only thing that matters is how \u003cem\u003eyou\u003c/em\u003e feel about \u003cem\u003eyour\u003c/em\u003e body. "}]},{"id":"sample-workout-plan","title":"Sample workout plan","isCollapsable":false,"header":["Sample plan: Weight lifting for weight loss"],"body":[{"tagName":"p","source":"You don’t need to be a 24/7 gym rat to reap the benefits of \u003ca href=\"https://greatist.com/fitness/weightlifting-shoes\" class=\"content-link css-q7lbnd\"\u003eweightlifting\u003c/a\u003e."},{"tagName":"p","source":"“Strength training can be split up into working certain muscle groups so your whole body is not sore all at once,” Donner says."},{"tagName":"p","source":"Here’s a sample routine for beginners:"},{"tagName":"ul","source":"\u003cli\u003e\u003cstrong\u003eMonday:\u003c/strong\u003e \u003ca href=\"https://greatist.com/health/back-workouts-at-home/\" data-type=\"post\" data-id=\"150235\" class=\"content-link css-q7lbnd\"\u003eback\u003c/a\u003e and \u003ca href=\"https://greatist.com/fitness/bicep-stretch/\" data-type=\"post\" data-id=\"204363\" class=\"content-link css-q7lbnd\"\u003ebiceps\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eTuesday:\u003c/strong\u003e \u003ca href=\"https://greatist.com/fitness/resistance-band-chest-workout/\" data-type=\"post\" data-id=\"311514\" class=\"content-link css-q7lbnd\"\u003echest\u003c/a\u003e and \u003ca href=\"https://greatist.com/fitness/the-lift-triceps-dips/\" data-type=\"post\" data-id=\"196576\" class=\"content-link css-q7lbnd\"\u003etriceps\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eWednesday:\u003c/strong\u003e \u003ca href=\"https://greatist.com/health/leg-workouts-at-home/\" data-type=\"post\" data-id=\"150237\" class=\"content-link css-q7lbnd\"\u003elegs\u003c/a\u003e and \u003ca href=\"https://greatist.com/move/7-minute-workout-high-intensity-routine-for-strong-legs/\" data-type=\"post\" data-id=\"44215\" class=\"content-link css-q7lbnd\"\u003ecalves\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eThursday:\u003c/strong\u003e off\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eFriday:\u003c/strong\u003e \u003ca href=\"https://greatist.com/fitness/abs-workout-7-minute-no-equipment-core-workout/\" data-type=\"post\" data-id=\"126161\" class=\"content-link css-q7lbnd\"\u003eabs\u003c/a\u003e and \u003ca href=\"https://greatist.com/health/shoulder-workout-at-home/\" data-type=\"post\" data-id=\"150238\" class=\"content-link css-q7lbnd\"\u003eshoulders\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eSaturday:\u003c/strong\u003e off\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eSunday:\u003c/strong\u003e off\u003c/li\u003e"},{"tagName":"p","source":"Donner suggests that beginners start with a 30- to 35-minute workout. Try to choose weights that allow you to perform 3 sets of 10 repetitions for each exercise. Take short 30- to 40-second rest periods between sets. She also recommends performing 25 minutes of \u003ca href=\"https://greatist.com/fitness/take-it-easy-21-unexpected-low-impact-workouts/\" data-type=\"post\" data-id=\"308461\" class=\"content-link css-q7lbnd\"\u003ecardio\u003c/a\u003e 4 times a week."},{"tagName":"p","source":"But remember, these are general guidelines. If it’s an option for you, it’s a good idea to see a certified personal trainer who can offer a personalized plan for your goals and needs. "}]},{"id":"other-weight-loss-tips","title":"Other weight loss tips","isCollapsable":false,"header":["Other weight loss tips for women"],"body":[{"tagName":"p","source":"Here are some other weight loss tips to help you hit your goals:"},{"tagName":"ul","source":"\u003cli\u003e\u003cstrong\u003eDrink more water.\u003c/strong\u003e H\u003csub\u003e2\u003c/sub\u003eO reduces your risk of \u003ca href=\"https://greatist.com/tips/avoid-dehydration-these-simple-tips/\" data-type=\"post\" data-id=\"31875\" class=\"content-link css-q7lbnd\"\u003edehydration\u003c/a\u003e and may help prevent muscle fatigue.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eCut refined carbs.\u003c/strong\u003e Stick to complex carbs like vegetables, quinoa, barley, legumes, and whole grains. They will keep you feeling fueled and full much longer than \u003ca href=\"https://greatist.com/health/diabetic-how-many-carbs-per-day/\" data-type=\"post\" data-id=\"106628\" class=\"content-link css-q7lbnd\"\u003esimple carbs\u003c/a\u003e (like white bread, white pasta, white rice, cookies, and cakes).\u003c/li\u003e\u003cli\u003e\u003cstrong\u003ePractice mindful eating.\u003c/strong\u003e This isn’t a diet plan. Rather, it’s a healthy approach to eating that can change the way you \u003ca href=\"https://greatist.com/eat/how-to-stop-thinking-about-food\" class=\"content-link css-q7lbnd\"\u003ethink about food\u003c/a\u003e. It can help you recognize your body’s hunger cues and can make meals more enjoyable.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eBe kind to yourself.\u003c/strong\u003e \u003ca href=\"https://journals.sagepub.com/doi/10.1177/1359105317739101\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003eStudies\u003c/a\u003e show that internalized stigma surrounding weight is associated with poorer weight loss results. But remember, results take time. Try to be patient with the process and treat yourself with kindness. You deserve it ❤️ .\u003c/li\u003e"}]},{"id":"Bottom-line","isCollapsable":false,"header":["Bottom line"],"body":[{"tagName":"p","source":"\u003ca href=\"https://greatist.com/fitness/how-to-warm-up-before-lifting\" class=\"content-link css-q7lbnd\"\u003eWeightlifting\u003c/a\u003e is a great way to strengthen and tone your body. It can also help you lose weight, especially when combined with a healthy diet and \u003ca href=\"https://greatist.com/fitness/best-cardio-workouts\" class=\"content-link css-q7lbnd\"\u003ecardio program\u003c/a\u003e."},{"tagName":"p","source":"But always talk with your doctor before making major changes to your diet or fitness routine, especially if you have any health conditions that could be affected."}]}],"hasAffiliateLinks":false,"affiliates":[],"propsFor":{"articleResources":[{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC5111772/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5111772/","title":{"tagName":"span","source":"Avery A, et al. (2016). Setting targets leads to greater long\u0026#8208;term weight losses and \u0026lsquo;unrealistic\u0026rsquo; targets increase the effect in a large community\u0026#8208;based commercial weight management group."}},{"title":{"tagName":"span","source":"Donner A. (2021). 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When not working, Lianna enjoys traveling, making ravioli, and grunge music.\u003c/p\u003e\n"},"avatar":{"title":"","width":400,"height":400,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2022/05/liannabass.jpeg"}}],"medicalReviewers":[{"id":5498,"name":{"display":"Micky Lal, MA, CSCS,RYT","first":"Micky","last":"Lal, MA, CSCS,RYT"},"userLogin":"clal","links":{"website":"https://www.happyheartdavis.com/","facebook":"https://www.facebook.com/Fitnessandwellnessacademy","linkedin":"www.linkedin.com/in/chetendeeplal","twitter":"","instagram":"","tiktok":""},"link":"/reviewers/chetendeep-lal-ma-cscs","type":{"value":"medical_reviewer","label":"Medical Advisor"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eMicky Lal is a certified strength and conditioning specialist and a registered yoga teacher. Micky is a gym owner in California, where he holds personal training/health coaching sessions. He teaches classes on topics which include exercise, weight loss, stress management, sleep, and healthy eating.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eEducation\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eUniversity of California, Santa Barbara, BA\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eSt. Mary’s College, MA\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eCertifications\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCertified Strength and Conditioning Specialist (CSCS)\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eRegistered Yoga Teacher (RYT)\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/2022/01/Micky-lal-500x500-Bio.png"}}],"id":"gr-646727","updateReason":["The article was updated with additional information to ensure it provides our readers with a comprehensive overview of the topic."],"editor":"Lianna Bass","factCheckedBy":"","factCheckers":[],"articleHistory":{"2021-10-14":{"updateReason":[],"authors":"Lianna Bass","editor":"Samantha Kostaras","copyEditor":"Jill Campbell","medicallyReviewedBy":"Jennifer Mathe, MS, CSCS, NATA-BOC"},"2022-05-27":{"updateReason":[],"authors":"Lianna Bass","editor":"Lianna Bass","copyEditor":"Jill Campbell","medicallyReviewedBy":"Micky Lal, MA, CSCS,RYT"},"2024-10-25":{"updateReason":["The article was updated with additional information to ensure it provides our readers with a comprehensive overview of the topic."],"authors":"Lianna Bass","editor":"Lianna Bass"}},"articleDates":{"factChecked":{"date":null,"display":""},"medicallyReviewed":{"date":1653631800,"display":"May 27, 2022"},"published":{"date":1634206620,"display":"October 14, 2021"},"lastUpdates":{"date":1729862398,"display":"October 25, 2024"},"modified":{"date":1729837198,"display":"October 25, 2024"}},"type":"healthfeature","language":"en"},"isCorp":false,"isReference":false,"isPremiumVideo":false,"isStandaloneVideo":false,"isStandaloneRecipe":false,"schemaObj":{"@context":"https://schema.org","publisher":{"@type":"Organization","name":"Greatist","logo":{"@type":"ImageObject","url":"https://www.healthline.com/hlcmsresource/images/frontend-static/greatist_logo_black.png"}},"@type":"Article","headline":"Weightlifting for Weight Loss: A Female’s Guide to Success","description":"Discover how weightlifting for weight loss can benefit females. 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