Maddie If you’re thinking about venturing into your local weight room to start pumping some iron, I know that you’ll find these tips about lifting weights for women to be super helpful!
As someone who has definitely learned these things the hard way, I want to prevent you from doing the same.
This post aims to answer the question, “how should a woman start lifting weights?”
*Note: This post includes several Amazon affiliate links, which means I’ll receive a commission if you purchase through my link (at no extra cost to you). Please read full disclosure here. Also, I am not a doctor or dietician. I am a personal trainer. It’s always best to speak with your doctor before making any changes to your diet and/or lifestyle.
The ultimate guide to lifting weights for women:
What we’ll cover…
- Home workouts (+ women’s strength training program at home)
- Proper exercise form
- Ego lifting
- Goals
- Your workout plan
- Coaching and/or personal training?
- Compound lifts
- Calorie & protein intake
- The importance of sleep
- Staying consistent
- Supplements
- Progress pictures
After reading this post, don’t forget to check out…
7 Awesome Tips You MUST Know for Strength Training to Lose Weight
6 Things You NEED to Know About Working Out at Home for Beginners
4 Valuable Benefits of Resistance Training: Does Weight Lifting Burn Fat?
5 Gym-Based Leg Workouts You NEED To Try
Are home workouts effective?
Prioritize proper form from the start
Proper exercise form is crucial, so be sure to save yourself time and learn the correct form from the very beginning. Believe me, you’ll thank yourself down the line.
Most gyms have their own personal trainers, so never be afraid to ask one for some pointers. Plus, there are SO MANY YouTube videos explaining almost every exercise in existence.
Stop ego lifting
Ego lifting refers to someone lifting more weight than they can handle which typically sacrifices the person’s form (not good). It is easy for beginner lifters to do, as they usually aren’t too familiar with their strength limits.
I’m pretty certain all experienced lifters have ego lifted at some point in their lifting careers, but they’ll all tell you it’s totally pointless, and it can put you at risk for serious injury. Plus, most people look really stupid doing it. Overall, it’s best to start light while working on good form.
After you get really comfortable with the movement(s), you can start adding some more weight.
Assess your goals
What is it you want from strength training? To gain total strength? Tone up a little? Lose weight? Your individual goals will dictate what your workout plan will ultimately look like (next on the list).
Always enter the gym with a plan
The next weight lifting tip for women is to have a set plan. Having a weight lifting for weight loss female plan will save you a ton of stress and keep any potential gym anxiety to a minimum.
A compound exercise is defined as a movement that involves multiple muscle groups–the opposite of an isolation exercise. Isolation exercises only target singular muscle groups. Most compound lifts are pretty universal among all goals: bench press, back squats, deadlifts, overhead press, (assisted) chin-ups, etc.
Again, your plan should be structured to you and your personal goals, so I can’t necessarily give you an exact plan to follow with specific weights and all.
(RELATED POST: It’s Your First Day At The Gym: Here Are 7 Important Tips You Need To Know)
Hire a coach if possible
Working with a coach (or personal trainer) is something I wish I would’ve done sooner. If you are serious about making progress and can afford a trainer, I definitely recommend investing in one.
I’ve been able to progress more efficiently, and I’ve improved my form drastically since seeking help.
However, do know that it is very possible to progress without any assistance, but it will require a lot of self-conducted research in order to set yourself up for the most success possible.
Compound lifts are your best friend
Like we touched on above, compound lifts are individual exercises that work more than one muscle group at a time. Essentially, compound exercises allow you to complete a full-body workout in less time while also improving your cardiovascular health by keeping your heart rate up.
In addition, compound exercises burn more calories than isolation exercises do which is great if your goal is weight loss! If you’re focused on toning specific areas of your body, though, be sure to include isolation exercises into your routine as well.
Most of the time, any good workout plan will include a mix of both compound and isolation movements.
Prioritize calorie & protein intake
You must eat to grow. Eating at maintenance calories or slightly above is preferred when trying to pack on serious muscle mass. It is possible to gain muscle in a calorie deficit, especially as a beginner lifter, but a deficit could eventually prevent you from progressing at your maximum potential.
Protein is so important because the amino acids found within it are essential for repairing broken-down muscle fibers (you absolutely need it for the gains).
A general rule of thumb is to consume one gram of protein per pound of body weight daily. However, know that it’s always a good idea to consult with a healthcare professional before making changes to your diet.
(RELATED POST: Everything You Need to Know About My Diet as a Competitive Female Powerlifter)
(RELATED POST: The BEST Protein Powder for Muscle Gain: 10 Amazon Must-Haves)
Get adequate sleep
Sleep is also a VERY important aspect of muscle recovery; sleep enhances recovery through protein synthesis and growth hormone release. Most sources suggest getting 7-9 hours of sleep per night to maximize your strength training gains.
Stay consistent, but don’t overtrain
Believe it or not, it is possible to work out too much, so it is important to give your body a few days dedicated to recovery throughout the week.
Without rest, your muscles would never have any time to grow. Beginner lifters can get away with working out only 2-3 times a week; you DON’T need to strength train every single day to see results.
Supplements are a waste of money
Never mistake fancy supplements as the path to success. For the most part, they’re a waste of your hard-earned money. Especially as a beginner, the newbie gains period is enough—you’ll naturally see a ton of results from strength training.
Though, if you absolutely need to try supplements, I suggest whey protein powder and/or creatine. Creatine has been studied for a long time, and evidence shows it is healthy and effective for most people.
Again, it’s never a bad idea to talk to your doctor before trying new things.
Take progress pictures
The last weight lifting tip for women is to take progress pictures. Not only are progress pictures relevant when losing weight, but also when gaining muscle.
It’s difficult to notice physical changes if you have nothing to compare your current or future self to. I can say personally that it’s super rewarding to physically see how far I’ve come, so there is never a progress picture I regret taking.
Above you can see an impressive woman lifting weights before and after!
The takeaway
There are a plethora of weight lifting benefits, and there are so many ways to maximize your muscle-building potential as a beginner.
If possible, utilize everything your local gym has to offer as opposed to weight training from home, and be sure to figure out your goals to create an ideal plan for you.
Take it upon yourself to learn proper form–if you are serious and have the resources to do so, hire a coach.
Consistency is important, but strength training just 2-3x a week is effective as a beginner. Also keep in mind that consuming adequate calories and protein, and getting enough sleep are all necessary.
