Brad Shaw
By any measure, weight training for women has become one of the biggest fitness shifts of the decade. The hashtag #weighttrainingforwomen has racked up over 20.5 million views on TikTok, while Google searches for “lifting weights to lose weight” have shot up by 120% in just three months.
The message is clear: women are moving off the treadmills and into the free weights zone, determined to tone up, build strength, and shed fat—without the fear of getting “bulky.”
With years of experience in sports science and human performance, Gareth Nicholas, Head Nutritionist at Maxinutrition, is quick to cut through the myths. He explains why weight training is not only safe and effective for women—it’s superior to traditional cardio for burning fat and sculpting lean muscle.
Lifting Weights Burns Fat (and Keeps Burning It)
“Whilst cardio does reduce body fat and is vital for the heart, lungs and general physical wellbeing, traditional means of cardio such as running on a treadmill can be boring and fills many people with dread. However, lifting weights also burns fat,” says Nicholas.
He’s right. A well-structured weight training session continues to burn calories long after you’ve left the gym. Known as the ‘afterburn effect,’ this process means your body keeps torching fat for hours post-workout—something steady-state cardio just can’t match.
“Lifting weights improves muscle tone, and a weight-related workout keeps burning calories and fat in the hours after training – more so than traditional cardio training,” Nicholas adds.
That’s because resistance training boosts your resting metabolic rate—the number of calories your body burns at rest. In other words, lift today and you’ll still be burning fat tomorrow.
The Truth About Getting ‘Bulky’
For many women, the idea of picking up heavy weights still comes with an outdated fear: “I don’t want to look like a bodybuilder.” Nicholas is quick to correct that.
“For some, bulking may be their goal. Whatever the goal, bulking or not bulking, toning up or weight loss or any other health and fitness goals are all achieved through a bespoke training regime and nutrition plan. Therefore, the very act of lifting weights will not make someone bulky.”
Building significant muscle mass, known as hypertrophy, requires a very specific approach—lifting heavy weights for 4–6 sets of 3–5 reps, paired with a calorie surplus and a protein-rich diet. Most women simply don’t train or eat in that way.
If your goal is toning, Nicholas recommends the opposite: “Weight training with slightly lighter weights and more repetitions and fewer sets will help you achieve more toned muscles. For example, 1-3 sets of 10-15 reps.”
That method strengthens existing muscle fibres rather than growing new ones, helping create definition without added bulk.
Why Weight Training Wins Over Cardio
It’s not about ditching cardio entirely—it’s about balance. But when it comes to efficiency and results, weight training for women wins hands down.
Here’s what the science and experience say:
- Train smarter, not longer. You can cut training time significantly with resistance work.
- Keep burning calories long after you finish. Post-workout fat burn remains elevated for hours.
- Get stronger and leaner. Improved muscle tone enhances metabolism, helping you stay in shape year-round.
Protein: The Unsung Hero of Toning Up
As Nicholas outlines, getting your protein right is just as important as your reps and sets.
- Health and wellbeing: 0.8g of protein per kg of body weight per day
- Toning and weight loss: 1–1.4g per kg
- Muscle building: 1.6–2g per kg
Pair that with the right balance of macronutrients—carbs, fats, and protein—and you’ll have the perfect foundation for your goals:
| Goal | Carbs | Protein | Fat |
|---|---|---|---|
| Health & Wellbeing | 50–60% | 15–20% | 15–20% |
| Toning & Weight Loss | 40% | 30% | 30% |
| Muscle Building | 40–50% | 20–30% | 20–30% |
The Bottom Line
Weight training for women isn’t just a trend—it’s a long-overdue correction in fitness culture. Gone are the days when cardio ruled the roost and dumbbells gathered dust. Lifting weights builds strength, confidence, and a physique that works for real life, not just the gym mirror.
Or, as Nicholas would say: it’s time to train with purpose—and stop letting the treadmill have all the fun.
