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Weight lifting isn't just for men. It's a myth that lifting weights will make women bulky or put them at risk of injury. Women can excel at weight lifting and experience major physical and mental benefits from strength training, including a leaner, more muscular body as well as better self-esteem.

Our workout programs are designed to get you leaner and stronger with minimal cardio and a lot of picking up and putting down heavy stuff – otherwise known as strength training. If you're looking to lose weight or just maintain your physique, try cutting back on cardio for a few weeks to focus on these strength training exercises for women that increase metabolism and build lean muscle.

We don’t mean bodyweight strength training. We mean building up to use dumbbells, a barbell, free weights, and kettlebells. That’s right, I’m talking about dominating that section of the gym. Strength training is one of the most rewarding skills one can master with just a few simple and extremely functional movements.

Lifting weights two to three times per week is extremely beneficial for women to reduce their risk of osteoporosis by promoting bone health. Between the ages of 30 and 70, muscle mass and strength decrease by an average of 30%, mostly due to inactivity. Weight training can prevent or even reverse this process and, in turn, provides the following benefits: improved performance of physical activities, prevention and management of chronic diseases, improved joint health, prevention and treatment of low-back pain, injury prevention, relief of aches and pains from stress or after prolonged sitting, improved posture, and improved quality of sleep.

How to Start Lifting Weights: A Beginner's Guide
Whether your goal is to build muscle mass or achieve a fitter, more toned body, weight training can help you get there. Weight training, also known as resistance or strength training, builds lean, stronger muscles, strengthens your bones and joints, and even helps boost your metabolism. This means you’ll burn more calories even when you’re resting.

Stronger muscles can also improve your athletic performance and reduce your chance of injuries. Even if you’ve never done any kind of weight training before, it’s never too late to start. Strength training is appropriate for both men and women, and it can be started at any age or fitness level.

You don’t need to be a fitness buff. In fact, you don’t even need to belong to a gym. You can simply use your body weight for many exercises or use free weights, dumbbells, barbell, resistance bands, or other home fitness equipment to get results.

This app will walk you through how to get started with weight training and provide suggested exercises and training advice (plus 30 day programs!) for beginners.