6 Benefits of Weightlifting for Women

Weight Lifting

When it comes to weightlifting, a common misconception among women is that there’s a risk of becoming “too masculine” or appearing “too bulky.”

Neither is true.

Strength training is a crucial part of a balanced fitness routine for all women, regardless of age.

The following are six benefits that women experience from weightlifting.

Develop good movement patterns to reduce pain

Our human movement system is prone to muscle imbalance and the development of dysfunctional movement patterns.

Consider that the four most common types of pain in the U.S. include low back pain, knee pain, headache, and neck pain, while back problems are more common in adult women than men.

Musculoskeletal conditions are actually the leading contributor to disability worldwide, with low back pain being the single leading cause of disability in 160 countries.

And musculoskeletal pain is commonly attributed to chronic faulty movement patterns.

When weightlifting with a qualified fitness professional (such as a Kaia FIT coach), you can target underactive muscle groups and improve overall movement patterns so that you can ultimately reduce musculoskeletal pain.

In other words, weightlifting can help you move pain-free.

Boost self-confidence with healthy goals

A common issue for women of all ages is poor body image. Strength training can actually improve women’s perceptions of their bodies and increase self-esteem.

When fitness success is restricted to the number on a scale, women are more likely to engage in disordered eating patterns and fad dieting.

Weightlifting offers a change in focus where the goal is tied to increasing strength rather than strictly losing weight. By doing so, you can work toward breaking the cycle of dieting and unrealistic body image goals.

Improve your mood and mental health

Beyond body image and self-esteem, weightlifting also can improve your mood and mental health. 

A recent study showed that participants who performed strength-training exercises showed a significant reduction in symptoms of depression.

This isn’t a surprise since the act of exercise produces mood-improving neurotransmitters, such as endorphins, dopamine, and more. Weightlifting, though, has helped women feel more confident and capable as a result.

Increase your resting metabolic rate

Most of our total daily energy expenditure (or calorie burn) comes from our resting metabolic rate or RMR. And your lean body mass (such as muscle, bones, connective tissue, and body water) greatly impacts your overall RMR, especially because muscle is highly metabolically active. This means that muscle requires more energy to sustain itself than fat tissue does.

In other words, increased muscle mass from weightlifting leads to increased fat loss over time. It’s not the actual act of strength training that uses a lot of energy, but rather the increased RMR that will lead to a leaner physique. Having a higher muscle mass increases our overall calorie burn every day, not just on training days. 

For every pound of muscle you gain, you burn an extra 50 calories per day. Simply put, muscle helps you burn fat over time.

Check out this RMR calculator online.

Reduced risk of diabetes and heart disease

More than 37 million Americans have diabetes, and nearly 95 percent of them have type 2 diabetes

You are more likely to develop type 2 diabetes if you are not physically active and are overweight or have obesity. Extra weight sometimes causes insulin resistance and is common in people with type 2 diabetes. 

In addition, more than 60 million women in the United States are living with some form of heart disease, and heart disease is the leading cause of death for women in the United States and can affect women at any age.

But strength training can improve insulin sensitivity, increase metabolic efficiency and rescue inflammatory markers in the body. In addition, women who engage in regular weightlifting may see about a 17 percent reduction in cardiovascular disease risk (and sometimes more than that, depending on the study).

Improve bone mineral density

Worldwide, one in three women over the age of 50 years and one in five men will experience osteoporotic fractures in their lifetime. Osteoporosis causes bones to become brittle and fragile from loss of tissue.

Bone, just like muscle and fat, is a dynamic tissue, which is constantly being broken down by the body and replaced. Strength training is a great way to incur the right amount of stress on bone tissue to help in increasing bone formation–and increasing bone density overall.

In conclusion

Weightlifting may be surrounded by myths for women, but it is critical to include it in any effective fitness routine. It strengthens your muscles, bones, metabolic systems, and psychological well-being, as well as helps you achieve your fitness goals.

Kaia FIT is a women’s fitness and nutrition program that empowers women to become the best version of themselves through personalized coaching in a group environment. We prioritize community to help connect women to each other for additional support and accountability. Caren Roblin is the owner of Kaia FIT Sierra, with four studio locations in Reno-Sparks.

7 Day Reset

We’ve incorporated inspiration and motivation to help you rock all 7 days. In the next 7 days you will make shifts in your mind and body that will boost your metabolism, improve sleep and increase energy.


This is a self paced reset, so you can start when you are ready but we recommend to continue with the reset each day once you begin to see the maximum results.

All it takes is 7 DAYS. What are you waiting for?

Kaia Tri is a ten-week triathlon training program with workouts three times a week, which is an optional extra during our spring and summer CORE sessions. We swim, bike, and run, with some cross-training classes too. By being able to set a personal pace, our triathlon training program is suited to beginners tackling their first race and intermediate athletes looking to improve their finish time.

Our mock triathlons run several times to familiarize women with the course route. We finish the season with a Triathlon Training Camp which includes paddle boarding and power workouts. The next day is our exhilarating and fun Triathlon race day for all Kaia Tri women to enjoy working out in a beautiful location. Friends are welcome too!


Kaia Sandbag combines traditional fitness with unconventional training methods. With sandbags, the weight shifts and moves in an unpredictable fashion. This piece of equipment is integrated into our conditioning & strength building workouts to simultaneously develop strength, power, endurance, mobility, and balance – with an additional emphasis on developing overall core strength and stability.

New to sandbag training? No problem! Beginners are always welcome.


TRX® Suspension Training® body-weight exercise simultaneously develops strength, power, endurance, mobility, durability, balance, flexibility, and core stability. Whether you’re younger or older, out of shape or a pro athlete, injured or at the top of your game, TRX Suspension Training meets you where you are and takes you where you want to go. TRX Suspension Training leverages gravity and the user’s body weight to enable hundreds of exercises that can be instantly scaled for any user to reach any fitness or training goal. The easily-scalable nature of TRX Suspension Training makes it a practical solution wherever you are on the fitness continuum.

Need a little extra boost to keep your body guessing? Our TRX/Cardio class is an excellent complement to any Kaia FIT session. TRX workouts, which can be used by anyone at any level, builds true functional strength and improves flexibility, balance and core stability all at once. Mixed with cardio, the classes give every member the perfect balance of challenge and success.

*TRX classes not available in all areas. Please contact us your local studio.


Our trademark Kaia Cross-Training™ classes are a unique mix of cardio, functional movement, and both weighted and non-weighted exercises.

Cross-Training benefits:

Each day brings a new workout. We have an elite group of advanced coaches who infuse each workout with their own flair and focus, meaning you’re never going to repeat a workout, avoid burn-out, and fitness plateaus.

Keeping the body guessing is key to sculpting lean muscle mass. We also have a 3-part modification foundation: Balance (non-impact); Strength (mid-impact) and Kaia (high impact). Each exercise has its own progression so that everyone can feel successful.

As a part of our program, we also offer nutritional guidance to help you make healthy food choices and keep your fitness on track.

What are you waiting for? Join us today!


Our barre-based class is a unique combination of postures inspired by ballet, yoga, Pilates and Kaia. Using the barre as a prop to balance, you’ll complete a series of isometric holds combined with high reps of small range movements to elongate and tone your major muscle groups.

In addition to the barre, classes incorporate pilates balls, yoga blocks, and/or resistance bands for increased endurance, challenge and focus. Following each set of holds, you’ll rest and recovery with a short series of stretches and poses to increase flexibility prior to advancing.
Kaia Barre is a low-impact class that perfectly complements our program offerings. Meet us at the barre and try your first class for free!

Participating locations may vary. See the schedule page for more details.


Our dance fitness class is rooted in traditional dance. We use those foundational moves and offer a class that is easy enough for beginners yet challenging enough for the more seasoned dancer. The simplicity of the routines allows you to keep moving with ease. Although this is a workout, it feels more like a dance party with your girlfriends.


Improve your speed, skill, endurance, stamina, and strength with our Kaia running program. The program works on developing running skills that can increase speed, endurance, and overall fitness. The program is designed for you to run at your pace and and help you see improvements every step of the way.

The Kaia training is a simple, progressive program designed for women of all ages and all fitness levels. Whether you are a walker, jogger, or runner, you will be able to join this program and move at your own pace. Research has shown that even 20 to 30 minutes of running (two to three times per week) is enough to help you lose or maintain weight and improve many other important health markers, i.e. your cholesterol, blood pressure and insulin response.

Don’t be intimidated by the Kaia Run program name, each class will have walkers, joggers and runners. Keep in mind that the first mile is the hardest mile you will ever run. Once you get off the starting block, things only get easier. All you have to do is be patient and disciplined in your training, and that is where Kaia


Kaia Yoga combines mind and body with a power yoga and core-strengthening weekly workout with Pilates-style techniques. We focus on balance, strength, and cardiovascular fitness through stretching, strength training and dynamic movement to improve overall fitness levels.

By creating long, lean muscles, Yoga promotes improved coordination, greater flexibility and a fuller range of motion, with a strong body that’s less prone to injury. Yoga keeps the mind centered and reduces stress through positive thoughts and a sense of mindfulness, which also inspires mental strength and confidence.

Yin Yoga, or restorative yoga, is a quiet contemplative practice. It targets the deepest tissues of the body, our connective tissues – ligaments, joints, bones, and the deep fascia networks of the body. Poses are held for 1 minute or more and transitions between poses are gentle and slow. This class is an excellent compliment to our other classes, provides dedicated stretching, and is known to reduce stress and anxiety.


Our BRIK Bootcamp sessions are offered three times a year and are designed to help you reach your health and fitness potential, and you’re welcome to start anytime!

Our BRIK Bootcamps are six weeks long and feature classes daily.* This programming fits in seamlessly with our regularly scheduled classes, and it’s as easy as 1-2-3:

  1. Register for BRIK Bootcamp HERE (included for Platinum & Gold Memberships)
  2. Book your classes through our branded app and Show Up
  3. Let our expert coaches do the rest!

These sessions offer great results in weight and body fat loss and an increase in strength and cardiovascular endurance. Our nutritional support will boost energy, help you de-bloat, increase sleep quality, and enhance your overall glow.

BRIK Bootcamp includes:

In between BRIK Bootcamp, we offer a variety of classes to meet you at your level! We also have nutrition and fitness challenges, in addition to fun opportunities to spice up your routine. What are you waiting for? Join us today!


Cardio based, calorie torching workout with certified spin instructors. It’s a party on a bike!

Try a Week Free