I would do a dozen things differently if I had to go back and start my 75lb weight loss journey all over. But the one that stands out the most is lifting heavy weights. That’s right, the one thing I regret from my weight loss journey is unrelated to nutrition. Lifting weight has significantly impacted my weight loss journey, and I wish I had started enjoying all its benefits sooner. That’s why I will share why you should consider making weightlifting a part of your life and identity, especially if you have weight loss goals. We’ll dig into all the benefits of weight lifting on your body composition, weight loss efforts, mental health, confidence, and how to get started lifting weights yourself. And hopefully, I can save you some time that I wasted myself.
For years, I thought the key to weight loss workouts was pushing myself in long, sweaty cardio sessions to the point of wanting to puke. It turns out there isn’t such a thing as a “weight loss workout,” the key to losing weight is focusing on being in a calorie deficit through your nutrition. This doesn’t mean I don’t recommend working out, whether or not it’s lifting weights or cardio; both are very important to your overall health. However, lifting weights is typically the one area most women are not focusing on, and it is the key to changing their body composition. That “toned” and “lean” look you seek doesn’t just happen by dropping some pounds. It requires having actual muscle beneath the layers of body fat you want to shed in a calorie deficit. Have you ever heard someone referred to as “skinny fat”? Yep, that happens when you drop weight but don’t have any muscle. And no matter what you’ve heard, you can not convert body fat to muscle when losing weight. You can build muscle and drop body fat; if you’re new to lifting weights and lucky, you can do both simultaneously. The crucial part of this equation that most women neglect is building muscle. And to build muscle, you need to lift some heavy weights!
Now that we’ve covered your need to build muscle to get that “toned” look, the next helpful lesson to understand is the difference between weight loss and body fat loss. To lose weight, you need to be in a calorie deficit and consume fewer calories than your body needs to maintain its current weight. When you lose weight, your body doesn’t just drop body fat; you can also start losing muscle mass and bone density. And let me tell you that as you age, especially as a woman, this is the last thing we want to happen! We already naturally start to lose muscle mass and bone density as we age, and our overall health and wellbeing rely on having sufficient muscle mass and bone density to prevent accidents, injuries, and other severe health conditions. That’s why I recommend doing everything possible to preserve your muscle mass and bone density when losing weight. Lifting weights is the best way for you to ensure this happens!
In a past blog post, I explained how total daily energy expenditure works. You can check it out here. I won’t go into all the details again, but it is worth noting that your basal metabolic rate can be slightly higher when you have more muscle mass, meaning your body at rest can burn more calories. It’s important to note that it’s not a significant amount, but it does have a positive impact. Estimates suggest that every pound of muscle burns around six calories/day. So adding 10 lbs of muscle to your body would equate to 60 extra calories/day, which is about one small apple. And for the record, adding 10 lb of muscle is no easy feat! So yes, having more muscle impacts your metabolism, but avoid getting too excited about its impact on the total calories you consume daily.
Working out regularly can be a great motivator to stay on track with following a balanced diet and sticking to your calorie deficit. I first focused on consistently working out when I started my weight loss journey. Then, I was more motivated to change my nutrition since I was already dedicating plenty of weekly time to improve my overall health. Consider adding weight lifting early in your weight loss journey to help provide additional incentives to focus on your nutrition.
Surprisingly, the most significant impact I’ve experienced on my weight loss journey has been my increased confidence, which I attribute to the accomplishments I’ve felt and experienced in lifting weights. Let me tell you, getting your first pull-up is right up there with childbirth in terms of physical accomplishment I am most proud of! 🤣 Hitting PRs on squats, deadlifts, and presses also feels fantastic. Now that I’ve built more muscle and increased my strength, my body can support my daily life, and I enjoy my time actively with my kids. It has been life-changing!

So, if you’ve ever heard…
“Lifting weights will make you bulky.”
“Cardio is the only way to lose weight.”
“Women shouldn’t lift heavy weights.”
“Lifting heavy is dangerous for women.”
IGNORE IT! These are all myths and false. Based on my own experience and the experiences shared by the over 100 women I’ve worked with as a coach, lifting will change your life!
Take it from my client Jen. At 45 years old, Jen was like many women, stuck in a cycle of heavy cardio with some light weights, but not following a real structured strength training routine. The cardio and intermittent dieting she was doing were not giving her the same results like it had in her 20s and 30s. And she had fears around how to fit in certain food groups like gluten, dairy, sugar, carbs, and fat. She knew she needed some help. While she didn’t have a large amount of weight to lose, she felt she had a stubborn layer of fat hiding any muscle tone since having her son 5 years ago. In our time working together, Jen experienced the benefits and what she now refers to as our secret to a toned body—lifting weights! Jen was able to lean out, consume more calories, and enjoy her life!
Here’s what Jen had to say about her experience:
“Over the past 12 weeks my meals shifted to include more protein and fiber, and I have rarely gone hungry. I have overcome a lot of my food fears and allowed all foods to fit into my plan each day.
I am feeling strong and lean! I went shopping and had to buy new jeans in a smaller size. I continue to see changes in my physique that I have been dreaming of for a long time. Also, I can do 1-2 pull ups at a time. This was one of my goals I set out to achieve when I first met with Lauren. All the while I have dropped fat and gained muscle, increased strength, and kept high energy levels.”

Or how about Phoebe’s experience…
Phoebe is a mom to 4 and has done many different weight loss and exercise programs in the past. She had some body fat and weight to lose so we did put her in a calorie deficit, but we also had her focus on building a regular strength training routine. Phoebe went from newbie to confident lifter in less than a year, having recently invested in her home gym with a squat rack, barbell, and cable machine!
Here’s what Phoebe has to say about her experience:
“I’m most proud of the discipline to make time for my workouts, sticking to my macros about 95% of the time, setting an example for my children of prioritizing physical activity.”

The good news is that you don’t have to spend tons of hours in the gym each week to see results. Two to three strength workouts per week is great, and even one can benefit your life!
If you’re trying to lose weight and are new to lifting weights, you might be intimidated and not know where to start. Finding support in a peer group, community, or with a coach can help you get started and feel confident in building this new habit and ultimate new identity, which is the key to actual habit formation.
I can help you do this in several ways, including my monthly membership to The Collective or something more custom with 1:1 Coaching. Check out my coaching packages, and let’s get you started lifting some weights and experiencing all the benefits today!