Going against the standards: Benefits of weight lifting for girls

Walking into the weight section of Planet Fitness for the first time, I immediately felt the urge to turn around and book it back to my car. All I could see was men twice my size flexing in the mirror, lifting weights the size of my head or grimacing as they entered into a deadlift. The only other girls in the room were in the corner using the lightest weights available and trying to take up as little space as possible.

When I turned around and looked back at the cardio section, it was nearly all girls. After standing there for five minutes deciding if I should go back and do cardio with all the other girls I decided to stay in the weight section. That was two years ago, and I now thank my past self for having the confidence to try weight lifting, as I now walk proudly to the weight rack every time I enter the gym. And I think every girl should have the confidence to do the same.

Even after growing comfortable with the oh-so-scary weights section, and now recognizing most of the gym regulars, I still feel like a fish out of water

Most high school girls are pressured into doing cardio-based exercises. Going on long runs, hopping on a stationary bike at the gym or following a HIIT workout on YouTube seems to be the norm. I was never taught about the benefits of weight training, or even encouraged to try it out. Little did I know, lifting weights would benefit me in more ways than one.

Exercising on a regular basis in any form can help reduce the risk of heart disease — the number one killer of women in the United States, according to the Center for Disease Control. Women who performed weight training in any amount are 40-70% less likely to suffer from a heart attack or stroke according to a 2017 study by Iowa State University. A 2019 study published in the Medicine and Science in Sports and Exercise also found that weight training helped lower the risk of cardiovascular disease, including heart attacks.

Weight lifting is also shown to help prevent other diseases such as type 2 diabetes. According to a 2017 study published in MSSE,  women who performed some form of weight training had a 30% lower chance of developing type 2 diabetes.

However, the most impactful benefit in my life was the effect on my mental health. Even on my worst day, lifting always clears my head and puts me in a better mood. I can walk into the gym feeling tired and strained but the moment I put in my AirPods, turn on my favorite lifting playlist filled with Post Malone, Jack Harlow and Machine Gun Kelly and pick up my dumbbell, everything else seems to fade away. 

Another benefit of stepping into the weight room is the increased energy you get. Weight training gives you not only endorphins but also an energy boost whereas cardio gives you endorphins but leaves you depleted of energy. 

A 2018 study published by JAMA psychiatry showed resistance training on a regular basis reduced the symptoms of depression. It also found those without clinical depression were less likely to become morose or develop symptoms of depression than those who didn’t weight train. 

While it may be intimidating to step into the weight room as a girl, going out of your comfort zone and not being afraid to take up space in the weight room will help you in everyday life in the present and future.  Every day when I leave school I immediately look forward to going to the gym. Putting on my favorite pair of Alphalete leggings, drinking my pre-workout, blaring rap music through my AirPods and loading a barbell is now one of the highlights of my day.