Strength training has become an integral part of a healthy lifestyle activity for everyone. Like men, women are also taking part in this activity to promote their fitness.
However, it is important to know how much weight can a woman lift safely, to avoid injuries. But what makes women different from men in the context of strength training, one may ask.
While lifting weights several factors do matter, and gender is certainly one of them.
If you’re a woman and on your journey in the fitness industry then you don’t need to worry about strength training as with some calculations and guidelines, you can easily lift weight as efficiently as men.
So, let’s take a deep analysis of how much weight can a woman lift safely for a woman?
Should Women Lift Weights Differently Than Men?
There is a common conception that women shouldn’t lift weights and strength training exercises are certainly not for them.
This is believed because there is a prevalent myth that women are physically weaker than men, which makes them unable to carry on strength training programs.
On the other hand, some people believe that women will end up getting bulky features and muscles after lifting weights, which is not something “Women-like” according to social norms.
But there is no scientific evidence behind them. Rather studies say exactly the opposite of it. According to researchers, women can and should lift weights just like men do as there are numerous benefits of weight lifting for women.
Evidence suggests that women who do squats and deadlifts in a workout routine can experience similar improvements in muscle mass and strength just like men.
However, the number of women who do strength training is extremely low because most of them don’t have any clear concept on this topic.
By following a routine and some other related methods, a woman can efficiently complete weight lifts. So, if you are a woman and not sure how to start with your weightlifting training, then let’s take a quick look at the basis of how much weight should a woman lift to lose weight.
How Much Weight Can a Woman Lift Safely?
There is no one-size-fits-all answer to the question, as the amount of weight a woman can lift safely depends on various other things such as the fitness level of the individual, her experience with lifting weights, and the type of lift she is trying to attempt.
But here are some general guidelines one can follow regarding how much weight a woman can lift safely in pounds:
1. Beginners
If you are a beginner in the weightlifting journey, then you must practice more caution during the initial days to reduce the chances of getting injured.
Beginners must always start with lighter weight and gradually increase it with time.
But how much weight can be considered safe for beginners? In your starting phase, you must start with weights that are 5-10 pounds each.
2. Intermediate lifters
If you have gained at least 3 months of weightlifting experience then you can proceed to the intermediate level, but that doesn’t mean you can drastically increase the weight level.
You must slightly progress with your weight lift attempts and lift weights which are 10-25 pounds each.
3. Advanced level
If you have been lifting weights for at least 6-9 months, you can opt for the advanced level of weight lifting.
But one may ask what will be the limit of lifting weight from now on? Wait a second, no matter how advanced your workout intensity becomes, you still have to maintain some caution.
Well, from this period onwards, you can try to lift weights which weigh more than 25 pounds each.
As your body starts to get accustomed to the weight, you must gradually increase the load while keeping a close look at your capabilities.
Aside from the intensity context, you can also determine how much weight a woman should lift to tone their body as per body weight.
The simple calculation is, that a woman can deadlift 100% to 125% of their overall body weight. Let’s try to understand it by looking at a few examples:
Body weight Safe weight to lift
80 pounds 80-131 pounds
110 pounds 95-130 pounds
130 pounds 117-171 pounds
150 pounds 132-190 pounds
170 pounds 146-207 pounds
190 pounds 159-222 pounds
Always try to follow these safe weightlifting limits if you wish to improve your muscle mass and strength by not getting injured.
Now, as you are all set to perform your weightlifting exercise, let’s take a quick look at some of the tips that can come in handy.
Tips for Female Weightlifting
Female weightlifting is not as complex as people think it to be. Just by keeping some small tips in mind, you can easily ace the game. Some of the helpful tips include:
#1. Diet – Your diet will play an important role in your weight-lifting journey, so consume all the essential nutrients especially try to fulfill your daily need for protein as it will enhance your strength by supporting muscle growth.
But how much protein should a woman eat for muscle gain? There is no one-size-fits-all answer to this because everyone’s body and their nutritional need is different. You can consult a health expert to decide your daily protein intake.
#2. Compound Exercise – Try to engage more in compound exercise before lifting weights. Do you know what will happen with this? Your major muscle groups will be prepared through this to support you during weight lifting.
#3. Technique -Weightlifting can be harmful at the time if the exercise is not performed, with a proper form and technique. So, focus on position on posture to minimize the chances of injury.
By following these tips, you will be all set to lift the weight.
Final Thought
So, in conclusion, you must have gained a proper idea of how much weight a woman can lift safely. While working out, especially while lifting weights, men too have to follow some guidelines and go through a proper approach and method.
The same goes for women, there are no such kind of restrictions at all. Rather the potential benefits that women can expect from strength training are quite promising and this proves how important weight training can be for women.
If you are feeling lost regarding where to start your weight training, seek help from experts and make a workout routine that goes perfectly with your body’s needs.
