benefits of weight lifting

Weight Lifting For Weight Loss

If you are someone who wants to lose weight, lifting weights is definitely a good place to start. However, a lot of people shy away from doing this or end up lifting very light weights because they are under the misconception that they will gain too much muscle by doing it, and end up having a bulky body.

Let us understand more about weight lifting and how you can plan out the perfect lifting session to aid weight loss. 

How Weight Lifting Can Help You

Weight lifting is often referred to and included as a part of strength training or resistance training. This is primarily because it helps you build your core and increase muscle stamina. Here are a few effects that your body may experience from lifting weights. 

Weight Loss 

Your body begins to lose weight when all the stored units of fat are converted into units of energy, which is then utilised to carry out essential functions. This process is called metabolism. Your metabolic activity is primarily determined by the amount of muscle or fat you have in your body. A single pound of fat only burns about 10 calories a day, while a pound of muscle can get you up to 30 calories.

If you lift the right amount of weights, your muscles get stimulated and release enough energy to burn up most of the fat in your body. One thing to keep in mind is that by doing this, you are not only burning fat but also putting on quite a bit of muscle, which means that the numbers on your bathroom scale might go up a little. 

Other Benefits

Muscle is also relatively leaner and less space-consuming, which means that weight lifting gives you a leaner and more toned appearance. Doing so also pumps up your body’s metabolic activity by a few notches, helping you burn more calories throughout the day while being at rest.

Weight lifting can also prevent chronic illnesses such as heart disease by lowering the triglyceride count and blood pressure levels in our body. Additionally, it can also help with strengthening your bones and tissues by improving cellular regeneration and the flow of blood and oxygen.

Choosing the Right Weights 

how to do weight lifting

Now that you know how weight lifting can help benefit you, you might be wondering how you can get started with the process. This can be a bit tricky for you to figure out because the recommended lifting amount is based on the maximum weight that you can lift at once.
A lot of people skip the process of testing out how much weight they can lift, causing their progress to take a hit. 

Calculating Your One Rep Max

how much weight you can lift

In order to stimulate your muscles to the maximum, you need to figure out the one-rep max weight and lift nearly 60-80% of that weight until you are comfortable with that pace. The burn that you feel during this process is your body actively using up all the fats present in it. However, it is important that you have an experienced gym coach or fitness trainer present by your side while you figure out how much weight you can lift at once.

Alternatively, you can also try and get a close estimate of your one-rep max by using another formula. The first thing to do here is to figure out how many reps you can get in with different kinds of weights. These weights do not have to exceed your comfort zone and can stay within your regular range. Once you have jotted down the numbers, you can figure out how many reps of each exercise you can get in. 

Maintaining Reps

lose weight

Ideally, you need to keep your reps above 8 and below 16, especially if you are trying to lose weight. Lifting between 60-80% of your one-rep max makes sure that you can get at least 10 repetitions. This is useful for those who want to maintain a toned appearance and not bulk up too much. 

Going above 80% of your one-rep max while maintaining good form will still result in fewer reps. This is useful for those who want to gain size. It is also comparatively harder to pull off, which is why beginners are advised to stay within the recommended limits of their one-rep max.

It is also important to balance out a decreased rep set with a heavier weight.  For example, if you wanna hit 10 reps instead of 16, then you should swap out your usual weights for a slightly heavier one. This makes sure that your muscle goes into shock and stimulates fat burning.

How To Time Your Lifting

The most important thing to remember here is that weight lifting is a discipline that takes time and endurance. The name of the game is to exert your muscles to the point that they begin to rebuild themselves. At the same time, you also need to up your mental game as well.

This process can be all the more difficult if you are someone who is new to bodybuilding or even has not worked out in a while. Set very basic goals for yourself that you can accomplish no matter how worn out you are. This makes sure that your muscles get used to the process. Eventually, begin increasing your rep and circuit time. 

Only when your body is comfortable with these sets, can you move to add some extra weights to your workout. This process can take anywhere from 4-6 weeks. You can also build your reps every single week by putting in consistent additions. However, make sure that your reps do not go higher than 16 because that would cause you to bulk up more than you intended.

Lastly, maintaining a proper nutritional intake is a huge aspect of bodybuilding. Make sure to supplement your diet with supplements such as whey protein isolates so your body can get the required amount of protein.

Why Women Should Lift Weights

The regular sight in a gym: men are huffing and puffing over deadlifts and squats and women are content with cardiovascular exercises. While cardiovascular exercises accelerate heart rate and work to shed calories and improve metabolism, resistance training or strength training exercises are still mandatory for anyone (read men and women) keen to build muscle and lose weight. For each pound of muscle built the body has to spend 50-70 calories extra to maintain it. Just calculate the number of calories spent, if you’ve 10 pounds of extra muscle mass! Clearly, you’ll be spending approximately 500 extra calories every day, which increases your calorie expenditure by 3500 calories. Ankita Singh, our MuscleBlaze athlete dispels the widely believed myths about women lifting weights and details the benefits of strength training for women. Ankita insists that weight training is for women and helps them defy age and remain toned. Keep reading.

Whether you want to lose or gain weight, you’ve to increase or decrease your calorie, spend by 3500 calories. Still, many women resist lifting weights as they fear that they might begin to look like the feminine version of Hulk with all these strength training sessions!


This is just not possible because women have 15 to 20 times less testosterone than men. Hormone wise, women have just not enough hormones to fuel beefier and bulkier muscles.

Therefore, shun the aversion to resistance exercises and work up a sweat with those dumb bells. Initially, you can use water/sand-filled bottles, rubber-exercise tubing, bricks and even your body weight, like in pushups. Gradually, as your stamina and strength increases, you should go for heavier weights.

In response to resistance posed during these exercises, the body gets injured and suffers minor tears in muscle cells. Post-workout, that protein shake delivers optimum nutrients to the muscles to fuel new muscle synthesis. As a result, your body now builds stronger and bigger muscles in anticipation of a greater onslaught of resistance training. Rather than growing bulky women who lift weight look fit and toned.

Myth # 2


Weight training is for women because it helps them attain the toned look that they have been aspiring to attain. Weight training builds denser muscles. However, the increased muscle mass doesn’t result in fat rather makes it possible to lose fat while training with weights.  For most women, losing weight and attaining toned look drives them to hit the gym. A toned definition is a result of more muscle mass and less fat.

Nothing less, nothing more! Here resistance training comes handy. When you do more reps with weights, you build more muscles. Muscles are denser tissues and more muscle mass will make you smaller and compact, not fat.  Building more muscles translate in a toned definition, a trimmer waist, leaner biceps and firmer quadriceps. Moreover, strength training sessions are good for your bones and ward off osteoporosis, a health condition that makes bones hollow and porous.

Losing fat while weight training is possible because as you build muscles, your body is able to burn more calories during rest, a happy situation to be in because your Resting Metabolic Rate goes up. However, a point to remember is that flatter abs may still elude you as abs are built in the kitchen not in the gym.



Myth # 3


DIET, the four-letter-word is extremely critical for building your body.  Along with strength training focus on pristine nutrition that is kind of incomplete without proteins, the raw material and the building block of muscle. When you work out hard, you need to ensure that you don’t shortchange on your protein supply. The moment you’re short on your protein supply, your body will begin to tear muscle fibers, the storage depot of proteins to fuel metabolic processes (all the acts that include in existing, like breathing, digesting foods, a beating heart, eliminating waste). To avoid this unpleasant scenario, where your body doesn’t attack the hard-earned muscles, you’ve to ensure that your body remains in a positive nitrogen balance to build muscles.  Breaking your meal plan in six small-meals, rather three large meals will ensure that you don’t stay hungry enough and are able to get enough proteins.

An average male needs 56 grams of protein and a woman needs 10 grams less, but for women lifting weights, protein requirement will vary.

The “Journal of the International Society of Sports Nutrition” recommends getting a slightly higher protein intake, as this can improve adaptations to intense training. At this amount, a 120-pound (54.5 kilos) female would require 77 to 109 grams per day, while a 150-pound (68.18 kilos) female would need 96 to 137 grams.

Be sensible about your protein intake and split it in-between meals. Good protein combos are a banana milkshake, cottage cheese, tofu, grilled chicken, egg whites, sprouted grains, lentils. Whey is also an exceptional source of protein post workout as it digests quickly and transports amino acids faster to the working muscles.

Begin the lasting affair with resistance training exercises to look like a diva. Then, the world is your stage.