The Benefits of Strength Training & Why Women Should Lift Weights
- Jan 31, 2025
- 3 min read
Kelly is the founder of KVJFITNESS, a self-development and mindset coach, and a qualified personal trainer. Specialising in empowering people women to get in shape, she offers online coaching and hosts a podcast, guiding clients to achieve their fitness and personal growth goals while building confidence, strength, and a positive mindset.
As a personal trainer, I’m often asked if lifting weights will make women look like bodybuilders. The simple answer? No. Women don’t have enough testosterone to build muscle like men, and even most male bodybuilders use steroids to achieve their size. So, you won’t end up “bulking up” from strength training, but you will get stronger, more toned, and healthier.
Here’s why you should lift weights
1. Fat loss and boosted metabolism
Lifting weights helps build muscle, which burns more calories at rest. This means you’ll burn more fat even when you’re not working out. Unlike cardio, which only burns calories during exercise, strength training boosts your metabolism long-term.
2. Better bone density
As women age, we lose bone density, which can lead to osteoporosis. Strength training helps combat this by putting stress on your bones, which triggers the production of bone-building cells. Lifting weights keeps your bones strong and reduces the risk of fractures.
3. Improved mental health
Strength training has been shown to improve mood and reduce stress. It releases endorphins, which help fight anxiety and depression. Plus, the focus needed during weightlifting can help clear your mind and give you a mental reset.
4. Increased strength and endurance
Strength training builds overall muscle strength. Whether you’re lifting your kids, carrying heavy bags, or just want to feel more capable in daily life, lifting weights will increase your strength and stamina. You’ll notice the difference in everyday activities.
5. Better posture and core stability
A strong core is key to good posture and injury prevention. Weightlifting strengthens your abdominals, back, and other stabilizing muscles, improving your posture and making you less prone to pain or injury.
6. Confidence boost
When you get stronger and see changes in your body, your confidence will follow. Lifting weights helps you feel more powerful, capable, and in control of your body and life.
Final thoughts
Lifting weights is about building strength, improving health, and feeling confident. Women don’t need to worry about "bulking up", you don’t have the testosterone for that. Instead, you’ll build lean muscle, improve your metabolism, and feel stronger both physically and mentally.
If you’re ready to get started or want guidance on your strength training journey, I’m here to help. Let’s create a plan that works for you. Book a consultation and start your path to a stronger, healthier you.
Read more from Kelly Veronica Narvaez Jara
Kelly Veronica Narvaez Jara, Personal Trainer & Mindset Expert
Kelly is a passionate self-development and mindset coach, dedicated to helping women unlock their full potential. Through her online coaching, she supports clients in achieving both physical and mental transformation, focusing on fitness, well-being, and personal growth. With a tailored approach, Kelly helps individuals build confidence, strength, and lasting results. Her mission is to inspire positive change by blending mindset shifts with practical fitness strategies. Follow her journey and join her supportive community on Instagram at @kvjfitness .
