From the Guidelines
Weight lifting is highly beneficial for females, offering numerous benefits including increased muscle mass, boosted metabolism, and enhanced overall strength, making daily activities easier, as supported by the most recent and highest quality study 1.
Benefits of Weight Lifting for Females
The benefits of weight lifting for females are numerous and well-documented. Regular strength training can:
- Increase muscle mass and boost metabolism
- Enhance overall strength, making daily activities easier
- Prevent osteoporosis by increasing bone density
- Reduce risk of injury by strengthening supporting muscles and connective tissues
- Improve body composition by increasing lean muscle mass while potentially reducing body fat percentage
- Provide mental health benefits like improved confidence, reduced stress, and better sleep quality
Recommendations for Weight Lifting
Based on the evidence, women should aim for 2-3 sessions per week, focusing on all major muscle groups with exercises like squats, deadlifts, bench presses, and rows. A typical beginner routine might include 2-3 sets of 8-12 repetitions per exercise, with a gradual increase in resistance over time, as recommended by the 2018 EULAR recommendations 1. Proper nutrition, including adequate protein intake (approximately 1.2-1.8g per kg of body weight), is essential to support muscle recovery and growth.
Importance of Recent and High-Quality Evidence
The most recent and highest quality study 1 highlights the importance of considering sex differences in resistance training guidelines, acknowledging that females exhibit physiological and morphological differences compared to males. This study emphasizes the need for targeted consensus statements and guidelines that account for these differences, ensuring that females receive effective and safe resistance training recommendations.
Key Considerations
When initiating a weight lifting program, females should be carefully screened for cardiovascular limitations and preexisting orthopedic and musculoskeletal problems, as recommended by the American Heart Association 1. Additionally, individuals should be provided with careful recommendations regarding the specific components of the resistance training program, including proper technique, number and types of exercises, and safety precautions.
From the Research
Benefits of Resistance Training for Females
- Resistance training is the most effective method available for maintaining and increasing lean body mass and improving muscular strength and endurance in females 2
- It can significantly improve many health factors associated with the prevention of chronic diseases, such as type 2 diabetes, cardiovascular health, and bone development 2, 3
- Resistance training can increase fat-free mass, muscle mass, and muscle thickness in pre-menopausal women, while also improving strength capacity and body composition 4
- It can also improve physical performance, movement control, walking speed, functional independence, cognitive abilities, and self-esteem in females 3, 5
- Resistance training may assist in the prevention and management of chronic diseases, such as reducing visceral fat, improving insulin sensitivity, and enhancing cardiovascular health 3
Specific Benefits for Middle-Aged Women
- Resistance training with free weights can be safe and effective for middle-aged women to increase strength capacity and improve body composition 4
- Hypertrophy effects were found exclusively in pre-menopausal women, suggesting that larger training volumes may be required for post-menopausal women to achieve similar effects 4
- Resistance training can improve occupational task performances, especially in tasks that involve upper-body musculature, and reduce gender differences in physical performance measures 5
Recommendations for Resistance Training
- The American College of Sports Medicine (ACSM) recommends that resistance training be performed at least twice per week, with 8-12 repetitions of 8-10 exercises targeting all major muscle groups 6
- A minimum of 1 set of 8 to 10 exercises (multi-joint and single joint) that involve the major muscle groups should be performed 2 to 3 times a week for healthy participants of all ages 2
- More technical and advanced training, including periodised multiple set regimens and/or advanced exercises, may be more appropriate for individuals whose goals include maximum gains in strength and lean body mass 2