Strong & Beautiful: How Weightlifting Is Improving the Self-Image of Women

Strong & Beautiful: How Weightlifting Is Improving the Self-Image of Women
Written by Invictus Member Rachel Ragosa

It is well established that the media portrays the ideal woman as much more slender than is achievable for most. Depending on a woman’s body type, a model-like weight isn’t just a difficult goal; it can be downright unhealthy. In the last several years, there has been a shift in the way women are viewing their bodies. Increasing popularity in sports like CrossFit has put a spotlight on strong women. More and more women are discovering that lifting heavy not only improves their health but also their self-confidence and the way they perceive their body.

The Science Behind Body Image and Weightlifting

A peer-reviewed study entitled “Strength Training Improves Body Image and Physical Activity Behaviors Among Midlife and Older Rural Women” looked at the effects of a weightlifting program on women who tend to suffer from negative body image. The women participated in a 10-week weightlifting program. They were asked to perform a self-image questionnaire before and after they completed the program. The study concluded:

“Strength training was associated with significant improvements in several dimensions of body image, health-related quality of life, and physical activity behaviors, satisfaction, and comfort.”

Another study entitled “Effects of weight training on the emotional well-being and body image of females” looked at the difference in training and how it impacts the confidence of women. It stated that the women who regularly participated in weightlifting had significantly higher General Well-Being scores (a questionnaire that measures self-image) when compared to the other exercise group. The weightlifting group had greater loss of body fat and increased muscle mass compared to the comparison group. The researchers believe that this was a large contributing factor aside from the mental benefits of weightlifting.

Focusing on Strength Versus Skinny

Many people get so wrapped up in aesthetics that they overlook the amazing feats their bodies can accomplish. Weightlifting can be intimidating for anyone, but especially women. A small personal anecdote: I remember when I started lifting about a decade ago. I was often the only woman in the free weight area. I felt incredibly awkward and alone trying to learn how to lift correctly. The isolation coupled with the advice from people to “not lift because you will end up bulky’’ caused me to lose confidence in what I was doing. For those who are already self-conscious, even just stepping into a gym can be a huge emotional obstacle. Women that suffer from poor self-image may initially focus on how they look. However, with the right support and community (like you would find in a CrossFit gym), goals can begin to shift. While losing weight is a nice side effect of lifting, many women who commit themselves to it find over time that their motivation becomes lifting heavier and becoming stronger rather than fitting into a smaller dress size. We need to place an increased value on strength, health, and personal achievement rather than arbitrary features like weight.

Weightlifting and Eating Disorders

Eating disorders are one of the most dangerous, and most prevalent mental illnesses. Women are vulnerable to developing an eating disorder due to the intense societal pressure of staying thin along with other genetic and hereditary factors that may play a role. For women in recovery, weightlifting can provide a positive therapeutic experience while improving their physical condition. Studies have shown that women who either had or were at high risk of developing an eating disorder generally report a decrease in anxiety and depression when they participated in a weightlifting program. While the participants gained weight (in the form of muscle mass), they felt more confident in their bodies. Becoming stronger externally has a very real impact on mental toughness and emotional endurance. When you are strong on the outside, you feel as though you can conquer and accomplish anything you set your mind to.

I truly believe that when women achieve their goals in the gym, you also help them gain the confidence to conquer their lives.

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