LEP Fitness


4 Reasons Women Should Lift Weights To Lose Body Fat


According to a recent national survey 3 out of 4 (73% of females) in the UK are unhappy with how their body looks.

If you are one of those unhappy females i have written this article especially for you.

I have written 4 Reasons Women Should Lift Weights To Lose Body Fat , because I want to help you. You will gain an understanding of why you should ditch the cardio and hit the weights to completely transform your body.

Before we reveal some golden nuggets, let’s look at a few common myths regarding females and weight training…

Lifting Iron makes you look like Arnold Schwarzenegger…


  • How many of you have a female friend with muscles that are too BIG?
  • Do you believe you can grow huge muscles over night?
  • Have you ever had muscles that were too BIG?
  • Can you provide some evidence for why weight training gives women BIG, masculine muscles?

If I was a betting man, I would guess your answers to be 4 NO’s. From my experience many females are afraid to lift weights because they fear looking masculine and getting too big. Many if they do lift, will lift super light weights and perform high repetitions, under the belief that high reps equates to muscle tone not muscle size. This is a common misconception.

What many females think weight training will make them look like . . .


What weight training will more likely achieve . . .


Images like the first put females of weight training and understandably so, that is unless you understand more.

Looking at this from a different angle. Does everyone in business set out to become Donald Trump or Sheryl Sandberg? (Facebook : worth 1.1 billion). No. Just because you set out in business does not mean you necessarily want to be the best, the biggest, the wealthiest, you may just want a small business right?

A common misconception with females and weight training is . . . you lift weights you get big and look masculine! but where’s the middle ground? There’s an endless spectrum for you to decide where you want to be. It’s not just a) huge muscles or z) be skinny there’s many places in between.

It’s very difficult to grow even a small amount of muscle mass, let alone a lot. In over 7,000 personal training sessions I have never experienced a female come to me and say i’m getting too big! For the average day-to-day female getting big is just not going to happen.

Cardio Who?

Most of you follow people on social media who inspire you to workout. Many females follow models, fitness, physique and bikini athletes.

When I speak to people, these are the physiques that many of you aspire to achieve. Of course there are many of you who simply just want to lose some weight, but everyone has a vision of what they’d ideally want to look like.

So let me put this to you. How many of you follow endurance athletes for inspiration on social media? If not why not?

I’d say that most of you don’t aspire to be skinny with low muscle mass right?

But many of you are still spending 80% of your time in the gym doing cardio?

Take a few clues from the people you follow, switch that ratio around and spend 80% of your time lifting weights. If you are not sure what to do, hire a trainer to show you.

LEP Fitness marathon runner

4 Reasons Women Should Lift Weights To Lose Body Fat…

1) More Effective Fat loss

You will burn more calories over a 24hr period by weight training compared to cardiovascular work. If most of your gym work consists of cardiovascular training and lacks resistance work your physique can look flat.

If you want a body with shape, hit the weights. The more muscle you can build the more calories you will burn each day. The aim should be to get as strong as possible on strength exercises such as squats, deadlifts, bench press and chin ups. Aim for 6-10 reps and 2-3 sets per exercise.

2) Added Curves

Too much cardio can make your body more likely to store fat and lose muscle. Muscle is your friend and will help you cultivate the desired hourglass shape that so many women want.

If you want a body shape that turns heads then hit the weights. There’s nothing that will firm up your shape like some heavy weight training. Look at the women with the best bodies they all lift weights or do some form of resistance training.

3) Quality Sleep

You will fall asleep faster, and have a greater quality of sleep, waking less often in the night. A study published in the International SportMed Journal suggests that morning resistance training or high intensity training greatly affects the quality of sleep and lengthens the time of sleep the night after training.1

4) Healthy Bones

The older you are the more you are at risk of losing bone and muscle mass. Postmenopausal women are at a greater risk for osteoporosis because the body no longer secretes estrogen. A study by McMaster University found that after a year of weight training, postmenopausal women increased spinal bone mass by 9 percent.2

The best way to improve how your body looks from an aesthetic point of view is via a structured weight training program. A weight training program will allow you to target specific areas of your body, over time, improving your body shape, which intern makes you look better and feel more confident.

If you are still sceptical i have an offer . . . I want you to take a before picture, embark on a weight training program for the next 3-6 months and then take another picture.

If you get too big I will personally train you for free (either in person : Personal Training Sessions or online : Custom Meal Plan) until your happy with your body. If you look better (which you will) then please share your success story and i’ll give you a High Five and share with you a surprise gift…

Nick Screeton - LEP Fitness - Sheffield Personal Trainer



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