Female Weight Lifting Routines; What You Need to Know


Hello, thank you for visiting Bodybuilding for Mass 

Please don’t feel uncertain or dismissive over the title of my site – it is female friendly :-)

All of the information and workouts on this site relates equally to both males and females.  It depends on your personal goals, and current situation, as to how you apply these.

So, settle back and enjoy this article: Female Weight Lifting Routines. 

I have quite a number of girls asking me about weight lifting, and it appears the majority still are concerned that lifting weights will cause them to ‘bulk up’ or look manly.   What-Women-Think-Happens

Will Lifting Weights Cause Me to Bulk-up? 

This would have to be the most asked question when it comes to female weight lifting routines, and the primary reason why a lot of girls don’t incorporate weights in their workouts.

The thing is, unless your testosterone level is abnormally high and/or your estrogen levels are rather low, there is no reason for concern,(Please consult your Doctor or other Health Care Professional if you have any questions on this).

I have observed and trained alongside a number of females over the years and some have gone on to compete successfully in figure competitions.

These girls have consistently trained harder than a lot of the guys in the gym, doing the same type of lifts and sometimes with heavier weights.  The result: nothing more than a very well toned and healthy looking body.


Want a Firm Rounded Butt and Toned Legs – Do Deep Squats.

Yes…there are those who, for whatever reason, decide that having a body resembling a pro male bodybuilder is desirable.  So, they go all out to achieve that – though not without heavy use of testosterone injections and other illegal steroids.

However, if you dream of having the body of a fitness model and to look and feel super confident in a bikini – then read on, because using weights in your workouts will give you toned arms and legs, flat stomach and a firm butt.

What is a Weight Lifting Routine 

Basically, a weight lifting routine is a selection of exercises performed with added resistance.

This can be in the form of any movable weight, though most commonly the likes of dumbbells, barbells and kettle-bells.

There are also a range of machine style platforms, which are excellent and offer added safety especially for the lone lifter, such as Leg-Press, Cables, Smith Machines and ‘Hammer-Strength’.

Are Male and Female Weight Lifting Routines Different? 

The short answer – No.

I know, it sounds crazy – right?

You see, an exercise in itself is not gender specific and the weight being used is only a means of achieving a desired outcome.

The makeup of the female musculature is completely different to that of males and develops accordingly.

Therefore, if your goal is to gain lean muscle and shed unwanted body fat, the process only differs by the variables involved i.e. measure of resistance used, nutritional requirements per body weight, body type etc.

Click Here to have a look at some workout suggestions.

Does Lifting Weights Help With Fat Loss?


Example of estimated calories burned per 45 minutes for a woman 35 years of age, 160 cm tall and weighing 75kg:

  • Weight Lifting – light to moderate effort = 141 Calories
  • Weight Lifting – vigorous effort = 282 Calories
  • Circuit Training – general = 376 Calories
  • Running – jog/walk combination = 282 Calories
  • Walking – 5.6 kph = 179 Calories

So, you can see that a weight lifting workout certainly burns considerable calories.

But get this – along with the calories burned during your workout, your metabolism will be heightened for quite some time after.

The best of all – by following a weight lifting program, in conjunction with a good nutrition plan, you decrease body fat whilst increasing lean muscle mass, creating the over all toned and terrific body of your dreams :-)


So – here is what lifting weights can do for you:

  • Decrease your body fat
  • Increase your lean muscle
  • Give you a well toned physique
  • Increase your strength
  • Build your confidence
  • Give you an over all feeling of wellbeing
  • Decrease/Hold off the physical effects of aging

What lifting weights will not do for you:

  • Cause you to ‘Bulk up’
  • Give you a ‘man’ body
  • Lose femininity

There you have it.

I hope you have enjoyed reading this article and found it beneficial.

If you have any questions or relevant information you wish to share, please leave a comment in the box below or contact me directly info@bodybuildingformass.com

I recommend that you consult your Doctor or other Health Care professional prior commencing any exercise program.


Flavia Del Monte – Helping Women to Say ‘I Love My Body’
Click Image to see How.


As a final note, I would suggest you take a look at this Program: Full-Body-Licious-Workouts by Flavia Del Monte.

Or check out what Flavia has to say on: The Truth About Females and Lifting Heavy Weights

Flavia Del Monte – is a Registered Nurse, Certified Personal Trainer and Precision Nutritionist.  Flavias goal is helping women say ‘I Love My Body’.

*The information and workouts I have presented in this article – Female Weight Lifting Routines – and on http://bodybuildingformass.com – are my own and are not associated with Flavia Del Monte.


Best Wishes for a Healthier, Fitter and Happier You.

Blessings Be,






Rich Far

Founder of http://bodybuildingformass.com

Contact: info@bodybuildingformass.com


Thank you for reading:

Female Weight Lifting Routines; What You Need to Know



Comments (13)

  1. Ayele

    Hello Rich,

    I think this article was written for me…because to tell you the truth my first thought about this website was that it was geared toward men and women who want to look like men lol….Anyway thanks for clearing the air on that one…I think that increasing body muscle is even more important the older you get because your muscles seem to ( and I will be blunt here) liquefy…I am seriously starting to think about this body building business to prevent such a fate….I will definetely be back.

    Thank you,


    1. Rich Far (Post author)

      Hello Ayele,

      Thank you for visiting my site and I am glad you found this article – good timing by the sound of it :-)

      You are not the minority when it comes to women not relating weightlifting to developing a beautiful female body. Hence the reason I wrote this article.

      You are certainly correct, Ayele, when you say our muscles atrophy (decrease) as we age, especially 50+.
      I like how you put it ‘liquefy’ – as that is how it appears.

      I look forward to having you return – make sure to keep me posted regarding your experiences and progress using weights – you may help inspire others :-)

      Wishing you Health and Happiness.

      Blessings Be,

      – Rich

      1. Ayele

        I will. Thank you Rich and enjoy the holidays.

  2. Evelyn

    I didn’t know that weight lifting can burn that much calories. That’s pretty awesome. I got my weights and I got to start a routine. Thanks! :)

    1. Rich Far (Post author)

      Hi Evelyn,

      Thank you for taking the time to read this post and leave a comment :-)

      It is great knowing I can reach and enlighten individuals like yourself.
      If you would like my thoughts on anything as you begin using your weights – just let me know, I am happy to help.

      Wishing you Health and Happiness –

      – Rich

  3. Laura

    Very informative site, answers all the female questions about weightlifting and all the myths out there.

    1. Rich Far (Post author)

      Thanks Laura, i’m happy you visited my site and found the information useful.

      Blessings Be,

      – Rich

    2. Natalya

      Aerobic excercise using light wehitgs, if any weight at all .. Things like stairsteppers and arc trainers are great because you can add resistance to burn more calories and not get so exhausted trying to pound them out running . also circuit training . light weight repititions done using free wehitgs or machines . focus on like a 30 second on, 30 second off routine and switch machines often adding lean muscle increases your basic metabolic rate, which is how many calories you burn just by being alive.

      1. Rich Far (Post author)

        Hi Natalya,

        Thank you for visiting and taking the time to comment.
        Aerobic exercise is great for cardiovascular fitness – maintaining a healthy heart, circulatory system etc
        Circuit training is great – for it combines the best of both worlds in a sense.

        Lifting weights, as described in this article, is superior for building lean muscle mass – which increases your BMR, as you state, which in turn promotes fat loss. Also producing a overall tighter, toned appearance to your body.

        Thanks again Natalya.

        Blessings Be –

        – Rich

  4. Kristy

    It’s good to know that weight lifting won’t cause a woman to look manly. I’ve always heard that muscle burns more calories than fat so the more muscle you have, the higher your metabolism and weight lifting seems like a much better alternative to me than aerobics which I find to be exhausting!

    1. Rich Far (Post author)

      Hi Kristy,

      Thanks for stopping by.

      Muscle does burn more calories and promote a higher metabolism.
      Aerobics alone is definitely a good way to burn calories and decrease body fat, however, the added increase of lean muscle through weight lifting is beneficial in many ways and certainly gives you a nicely toned body.

      As you say, aerobics can be exhausting and become quite tedious.
      By adding weight lifting into your workout routine, you keep it interesting and the exercise choices are many.

      Thanks again Kristy and Best Wishes,

      – Rich

  5. Peter

    Hi. A great site and a good article. I was interested to read that although ‘the makeup of the female musculature is completely different to that of males’, male and female weight lifting routines are essentially the same.
    Keep up the good work!

    1. Rich Far (Post author)

      Hi Peter,

      Thank you for visiting my site and I appreciate the positive feedback :-)
      Best Wishes,

      – Rich


Leave a Comment

Your email address will not be published. Required fields are marked *


You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>