Does Bodybuilding Really Help Women Lose Weight? / A Proper Weekly Exercise Plan for Weight Loss

According to SAEDNEWS, combining weightlifting with a nutritious diet can assist in weight loss. Contrary to popular belief, weightlifting won’t give you a bulky physique, especially if you’re a woman.

If you’re aiming to lose weight, you might wonder which type of exercise is most effective for shedding pounds. Weightlifting for women might catch your interest.

Weightlifting—also known as resistance training—used to be considered an activity only for bodybuilders because of the misconception that lifting weights leads to a bulky appearance. However, bulking up is much harder for women.

To lose weight and burn fat, you need to maintain a calorie deficit, which can be achieved in three main ways:

1. Consuming fewer calories than your body needs.

2. Burning more calories through exercise than you consume.

3. A combination of both.

Building Muscle vs. Bulking Up

To build noticeable muscle mass, you would need to lift heavy weights and consume more calories than you burn. Even then, this process can take months to years.

Additionally, women typically have lower levels of anabolic (muscle-building) hormones like testosterone and growth hormone, making it harder to build muscle mass.

Factors such as:

- Genetics

- Diet

- Body type

- Training load

- Training volume

- Training intensity

also influence the rate and extent of muscle growth.

Other Benefits of Weightlifting Beyond Weight Loss

1. A Leaner Appearance

Muscle is denser than fat and takes up less space in your body. By building muscle and losing fat, you’ll naturally look leaner and smaller.

2. Increased Strength

Gaining strength makes everyday tasks like carrying groceries or caring for children easier. It also reduces the risk of falls and injuries, as your body becomes better equipped to support itself.

3. Reduced Risk of Chronic Diseases

Weightlifting can lower the risk of chronic illnesses like:

- Type 2 diabetes

- Heart disease

- Sarcopenia (muscle wasting)

Adding both resistance and cardio exercises to your routine may further improve your cardiorespiratory health.

Suggested Weekly Exercise Plan

Monday: Upper body workout (arms, shoulders, back)

Tuesday: Active recovery day, including cardio (walking, running, cycling, swimming)

Wednesday: Lower body workout (glutes, quads, hamstrings)

Thursday: Active recovery, including cardio and core exercises (abs)

Friday: Optional workout day (either lower or upper body)

Saturday: High-intensity interval training (HIIT) for the whole body

Sunday: Rest day with light stretching or gentle exercise (like yoga or Pilates)

You can combine workouts, such as upper body and core on the same day, if you have limited time for additional training days.

Remember to listen to your body and respect your limits. The best workout is one you can maintain over the long term.

Weightlifting for Women at Any Age

Weightlifting is beneficial for women of all ages. It won’t bulk up your body but will help you look leaner and stronger.

Combining a workout plan that includes weightlifting for various muscle groups, cardio, and a nutrient-rich diet with adequate protein will support your weight loss journey.

Finally, if you aim to build muscle and strength, it’s essential to fuel your body with enough protein, carbohydrates, and healthy fats.