When most women think about fitness, heavy weightlifting isn’t always the first thing that comes to mind. Often, we’re told cardio and light weights are the way to go. But science and experience tell us otherwise: lifting heavy weights has incredible benefits for women at all stages of life. At CrossFit Dwell, we’ve seen firsthand how women of all ages transform their bodies, minds, and lives through strength training. I’m going to share five reasons women should be lifting heavy weights.
1. Build and Maintain Muscle Mass
As we age, we naturally lose muscle mass—a process called sarcopenia. This muscle loss starts as early as your 30s and accelerates over time, especially after menopause. Lifting heavy weights is the most effective way to counteract this process. By challenging your muscles with heavier loads, you promote growth and maintenance of lean muscle, which not only helps you stay strong but also boosts your metabolism.
At CrossFit Dwell, women like Michelle, who joined us in 2022, have seen incredible gains in strength. One year ago, she was lifting 185 pounds for 5 reps of a deadlift. Most recently, she lifted 225 pounds for 4 reps—a huge improvement that reflects her consistent work and the effectiveness of lifting heavy weights. Progress like this is not just about numbers; it’s about becoming stronger, healthier, and more capable. She recently went camping, and she was able to carry all the equipment she needed to set up camp and to set up the tent by herself! In my view, that is well worth celebrating!
2. Strengthen Bones and Prevent Osteoporosis
Women are at a higher risk for osteoporosis, which causes bones to become weak and brittle, especially as estrogen levels decline during menopause. Lifting heavy weights puts stress on your bones, prompting them to adapt and grow stronger. This is crucial for preventing fractures and maintaining mobility later in life.
Sharon, one of our members in her 60s, focuses on resistance training to preserve her strength and bone health. Since joining CrossFit Dwell, she’s noticed tremendous improvements in her overall fitness and mobility. Sharon’s commitment to lifting heavy is an investment in her long-term independence and vitality. Plus, it is helping her to keep up with her young grandchildren, to move heavy loads as needed at work and home, and to work in her garden.
3. Boost Confidence and Mental Health
There’s something incredibly empowering about lifting heavy weights. It challenges you physically and mentally, building resilience and boosting confidence. Studies also show that strength training can reduce symptoms of anxiety and depression by releasing feel-good endorphins and providing a sense of accomplishment.
Theresa, one of our members who joined with her dad, recently shared this in a review of CrossFit Dwell: ” CrossFit Dwell has been so welcoming and has taken the fear out of exercising. No amount of experience matters. I’m coming off the couch and learning how to weightlift, run, and MOVE my body in sustainable ways tailored to my current fitness level. I feel so strong after each class-For the first time, exercise is fun!” She has also shared how the mindset she is developing at CrossFit Dwell has carried over into her demanding career as a nurse. Lifting heavy isn’t just about the physical benefits—it’s about building mental strength and finding confidence in your abilities.
4. Improve Everyday Functionality
Functional fitness is the foundation of what we do at CrossFit Dwell, and lifting heavy weights translates directly to real-life activities. Whether it’s carrying groceries, picking up your kids, or moving furniture, having strength makes everyday tasks easier and safer.
Katie shared how her improved strength has made assisting her husband, who needs to use a wheelchair, into the car much easier. Before starting CrossFit, she struggled with this task, which often left her feeling frustrated and physically drained. Now, thanks to consistent training, she can handle it with confidence. This newfound strength has not only improved her quality of life, but it has also allowed her to support her family in meaningful ways. These are the real-world applications of strength training that go beyond aesthetics—lifting heavy weights makes your life better and more manageable.
5. Change Your Body Composition
One of the biggest misconceptions is that lifting heavy will make women “bulky.” In reality, building muscle through heavy lifting helps you look more toned and defined. Muscle takes up less space than fat, so even if the scale doesn’t move, your clothes will fit better, and you’ll feel stronger and leaner.
We see this transformation all the time at CrossFit Dwell. Women who once feared lifting heavy now choose to do it consistently as they notice their bodies becoming more defined and capable of achieving things they never thought possible. For many, this confidence extends beyond the gym, impacting how they approach challenges in their daily lives. The added bonus? Muscle burns more calories at rest, helping with long-term fat loss and making it easier to maintain a healthy body composition over time. These changes aren’t just physical—they’re transformative on every level.
Why CrossFit Dwell Is the Perfect Place to Start Lifting Heavy
If these benefits sound appealing but you’re not sure where to start, we’re here to help. At CrossFit Dwell, we prioritize safety and proper form, ensuring every lift is performed with mechanics in mind. Our coaching philosophy emphasizes mechanics, consistency, and intensity, so you can progress at your own pace.
We’ve seen women of all ages and fitness levels thrive in our group classes and personal training sessions. Whether your goal is to build strength, lose fat, or simply feel better in your own skin, CrossFit Dwell provides a supportive and encouraging environment to make it happen.
Ready to Get Stronger?
There’s no better time to start lifting heavy weights. Whether you’re in your 30s, 50s, or beyond, the benefits are too good to ignore. Schedule your free intro at CrossFit Dwell today, and let’s talk about your goals. We’ll create a personalized plan to help you become the strongest, healthiest version of yourself.
Don’t wait—your future self will thank you.