5 Reasons Women Should Start Lifting Weights

5 Reasons Women Should Start Lifting Weights

When it comes to strength training, its benefits span all genders. Yet, many women still find themselves gravitating toward cardio machines rather than picking up a barbell. Why? It might be uncertainty about what to do, discomfort in male-dominated weight areas, or media-driven fears of looking "bulky."

But let’s set the record straight. Strength training is not about looking like a bodybuilder (unless that's your goal). It’s about becoming stronger, healthier, and more confident in your own skin. Here are five reasons to start lifting weights today:

1. You’ll Build Strength

Strength training twice a week can increase your strength by up to 50%, according to research. We're not talking about Hulk-level strength—just enough to make daily tasks like carrying groceries or lifting your kids easier. Plus, as you age, maintaining strength means maintaining independence. Most people in assisted living aren't there due to illness—they're there because they're too weak to care for themselves.

"Take Sarah, for example—a mom of two who joined our gym feeling unsure about lifting weights. Within six months, she could lift her kids without strain, cut her risk of osteoporosis, and gained the confidence to tackle anything life throws her way."

2. Your Body Becomes a Fat-Burning Machine

Gaining lean muscle doesn’t just make you stronger—it boosts your metabolism. Muscle tissue burns 2-4 times more calories than fat tissue, even at rest. By increasing your muscle mass, you'll improve your basal metabolic rate (BMR), making it easier to maintain a healthy weight over time.

3. You’ll Lower Your Risk of Osteoporosis

Strength training strengthens more than just your muscles—it strengthens your bones. For women, who are at a higher risk of osteoporosis, this is crucial. Around 75% of hip fractures occur in women, and the statistics surrounding recovery and mortality are sobering. Lifting weights now can help ensure stronger bones later in life.

4. You’ll Be Less Prone to Injury

Worried about getting hurt while lifting? The truth is that strength training reduces your risk of injury. By building stronger muscles and connective tissues, you’re also protecting your joints and reducing strain on your body. Studies have even shown that proper strength training alleviates lower back pain.

5. You’ll Reduce Your Risk of Diabetes

Type 2 diabetes is largely preventable, yet nearly 50% of Americans in 2023 had diabetes or prediabetes. Strength training improves your body’s insulin sensitivity and glucose use, both of which lower your risk of developing diabetes. For those already managing diabetes, lifting weights can even reduce medication needs—or eliminate them altogether.

A Welcoming Place to Start

If you’re hesitant to start strength training, you’re not alone. Many women feel unsure about where to begin. That’s why at CrossFit Fringe, we’ve built a supportive community where everyone—no matter their experience level—can feel confident and empowered to lift.

More than half of our members are women, and they’re redefining what strength looks like every day. Our coaches are here to guide you through the basics, answer your questions, and help you discover your potential.

Ready to Get Started?

Book a free No Sweat Intro today and learn how to start lifting with confidence. Whether you’re a total beginner or looking to take your strength training to the next level, we’re here to help you every step of the way.

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