The Ultimate Guide to Weight Training for Women

A woman holding a dumb bell.

When it comes to a work out routine, many women shy away from weight training. What many women don’t know is that weight training can be an excellent complement to aerobic exercise. 

Here are some tips on weight training for women.

Cardio Vs. Weights

It’s an old debate – what’s better: cardio or weights? The reality is you need both types of exercise to stay in shape. One isn’t better than the other. They are meant to work in tandem to keep your body healthy.

Cardio exercise, such as running, walking and biking, is an aerobic exercise. It uses a steady supply of oxygen during training to burn both fat and carbohydrates for energy. It also keeps your heart rate up for more extended periods. Aerobic exercise will improve your endurance and heart health.

Strength training or weight lifting is an anaerobic exercise. It uses short bursts of intense movements, burning carbohydrates for energy – it does not require oxygen. Anaerobic exercise increases strength, tone muscles, and boosts bone density.

A rack of dumbells.


Have you ever noticed that some people could eat whatever they want and barely gain any weight? It all has to do with metabolism. Your metabolism isn’t solely based on genetics – it’s your muscle mass. Your muscle tissue is alive and requires a lot of energy. The more muscle tissue you have, the faster your metabolism will be. And here’s the crazy part – a person with more muscle mass can do much less exercise than the other and still have better results. You will burn more calories through everyday activities (like sitting) when you have more muscle mass.

A woman doing yoga.

What Type of Work Out Routine is Best?

Experts suggest a combination of aerobic and anaerobic exercise for the best results. I walk 10,000 steps, seven days a week for my aerobic exercise. Most weight training for women can be exercises like dumbbells and body weight exercises. Even yoga – yes, yoga is strength training! By doing both cardio and weight training, staying in shape can be a breeze without spending hours at the gym. 

If you are looking to up your workout game, give weight training a try. You will be amazed at the results.

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Debbie Wolfe
Debbie Wolfe is a freelance writer, author, and photographer focusing on anything DIY and food. She lives in the deep South and enjoys hanging out with her family and growing fun things in her garden.