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Weight Training for Women And Its Benefits


To celebrate Charlie's Angels, only at cinemas, we've put together some workouts you can try to get fitter and stronger like the Angels, and reap the benefits below!

Embark on your next mission to Kuala Lumpur for 2 - find out more

In the last couple of years, lifting weights has become more popular with females. It's now more common to see females lifting dumbbells and barbells in the gym than it was say 5 years ago, and there's good reason for it. There are so many benefits you can reap from weight training, including:

  • improved bone density, which can help to reduce the changes of developing osteoporosis 
  • improved fat loss
  • improved strength, which in turn can help to boost confidence
  • better overall mood 
  • better energy levels


Weighted plate workout

1️⃣ Squat
2️⃣ Kneel to squat
3️⃣ Overhead press
4️⃣ Around the world
5️⃣Russian Twists
20 secs on. 10 secs rest. Each exercise.
Complete 10 rounds total.


Kaypuregym dumbbell only leg workout

5 moves:
1️⃣ Goblet pause squat 10 x 4 sets (1 minute rest between sets)
2️⃣Offset reverse lunge 12 x 4 sets (1 minute rest between sets)
3️⃣ Stiff leg deadlift 10 x 4 sets (1 minute rest between sets)
4️⃣ Lateral lunge 10 x 4 sets (1 minute rest between sets)
5️⃣ Curtsy pulses 10 x 4 sets (1 minute rest between sets)

Barbell leg workout - Advanced

Free weight leg workout for femaled (advanced)

1️⃣Barbell squats 5 x 4 sets (2 minute rest)
2️⃣Barbell split squats 5 each leg x 4 sets (1.5 minute rest)
3️⃣Good mornings (modified to focus on hamstrings more) 5 x 4 sets (2 minute rest)
4️⃣ Bulgarian Split squat superset with
5️⃣ Pylo single leg lunges 5 each leg x 3 sets (1.5 minute rest)

Still not quite convinced? Let's dive a little deeper into the main benefits when it comes to weight training for women:

Lifting weights will not make you bulky

When it comes to weight training, many females are worried that lifting weights is going to make them appear "bulky". But when you look at the science, women unlike men, don't produce enough testosterone to elicit muscle gain. Rest assured, it's not something that happens overnight. It takes some serious training, discipline and years to put on a considerable amount of muscle. 

Lifting weights can help you to change your body composition

For many out there – men and women alike – one of the key reasons for getting down to the gym on a regular basis, is to achieve certain image goals. When it comes to working out, women are generally after a “toned” look. It would be very difficult to achieve this result with cardiovascular training alone. You would be much more successful by learning how to lift weights and incorporating weight training into your workout routine. Cardiovascular exercise is great, but it won't help you get the toned look, if that's what you're aim is. 

Lifting weights can work wonders in achieving a 'toned look' especially when combined with an effective cardio routine, while also helping to create a more balanced overall physique, improve posture and develop that coveted "toned" look.

Lifting weights can help to improve self-confidence

While it might be daunting at the start trying something new, once you start and see changes in your strength, it can feel super motivating and empowering! Make sure to spend time learning the fundamentals, such as the squat and deadlift. If you're unsure, don't be afraid to ask for help from a personal trainer or join a class like Pump to get started. 

Lifting weights can be a great way to mix up your training

With weight training, there's a huge variety of kit you can use to keep your training fun and varied. From dumbbells, kettlebells, barbells, medicine balls, and more! When it comes to seeing results, consistency is key, so if you can keep it fun, then it's going to be a lot easier to stick to and reap results in the long run.

So, why not start lifting today? 

Not sure where to start? Let our female personal trainer show you the way in our free workout videos

Before starting a new exercise regime, make sure to consult your doctor.


To celebrate the release of CHARLIE'S ANGELS, only at cinemas, you could be in with the chance to win a trip to Kuala Lumpur for 2. All you need to do is visit the gym for at least 45 minutes between 4th November and 1st December to be entered automatically into the draw.

See Competition terms and conditions here.

Director Elizabeth Banks takes the helm as the next generation of fearless Charlie’s Angels take flight. In Banks’ bold vision, Kristen Stewart, Naomi Scott, and Ella Balinska are working for the mysterious Charles Townsend, whose security and investigative agency has expanded internationally. With the world’s smartest, bravest, and most highly trained women all over the globe, there are now teams of Angels guided by multiple Bosleys taking on the toughest jobs everywhere.

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