Should women lift weights the same way as men?

Mostly, yes. A 2020 meta-analysis found women and men gained muscle and lower-body strength at similar rates from the same training, and women gained relatively more upper-body strength. So the same principles apply: train each muscle about twice a week and take sets close to failure, adding weight or reps over time. Lifting won't make you bulky by accident; building a lot of muscle takes years of focused work.

What the research says

A 2020 meta-analysis pooled studies where men and women followed the same strength programs. Both gained muscle at a similar rate, and both gained lower-body strength at a similar rate. Women gained more upper-body strength relative to where they started.

A simple way to start

• Train two or three days a week. A full body workout is a good start.
• Include a squat, a hinge, a push and a pull in each session.
• Do 2 or 3 sets of 8 to 12, stopping each set a couple of reps short of failure.
• Add weight when the top of the rep range feels steady.

Good reasons to lift

Strength training builds muscle and bone, and the US physical activity guidelines recommend it for all adults on at least two days a week. Many people also find it makes everyday tasks feel easier.