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We all know the stigma behind the gym. It is a man’s world. Women can weight-lift too.
In fact, you right now, yes you, are reading an article written by a young woman who personally
weight lifts. Yes, I have heard it all before: “You are going to get bulky”; “The gym is a man’s
world”; “You should stick to cardio”. All of these are wrong. In fact, I and many other women
experience not only the joy of weight-lifting but the benefits. You read that right, women benefit
from weight-lifting.
Everyone wants to be confident in who they are and their bodies. It is no surprise that
weightlifting helps people to lose fat, but did you know that weightlifting burns more calories
than cardio? In fact, cardio only burns calories during the workout, whereas weight-lifting will
burn calories up to 24 hours after your workout. This is because after you are done
weight-lifting, your body needs to repair the damaged muscles. As a reader, you might be asking,
well does this have to be done at a certain weight? The answer is simple, no. As long as you are
working out with enough weight to create a strain on the muscles and create micro-tears, the
body will need to repair itself. This will take energy from the body to do so, whereas cardio your
One thing that everyone thinks about is preventing injury, specifically athletes. It is pretty
obvious that weight-lifting strengthens your muscles, but did you know that stronger muscles
help joint issues and knee issues. Now, I am a collegiate runner, so I understand the struggles of
IT band injuries — a tendon attached to the knee, that becomes inflamed— and yes, this can be
prevented. In fact, when my IT band started to bother me, the first thing that the trainer told me
to do was to strengthen my glute muscles, which was causing the tendon to flap against my knee
therefore becoming inflamed. Women have a tendency to be built differently from men, which
To continue off of injury prevention from weight-lifting; our bones become brittle as we
age. It is a well-known fact that women are typically more fragile than men. Osteoporosis
happens as people age, “but women are four times more likely than men to develop
osteoporosis” (McLean, n.d., para. 10), by weight-lifting women can decrease the risk of
osteoporosis. Lifting weights helps to increase spinal bone mineral density, which decreases as
we age. A study published in the American Journal of Physical Medicine and Rehabilitation,
proves that women who are postmenopausal have the greatest benefits on bone mineral density
due to weight lifting. Now, the problem with this study is that the researchers do not know the
amount of weightlifting that was done before the study. As stated in the study, “consequently,
they may have had greater daily loading placed on the lumbar spine and femur vs. the radius
before participation in the studies” (George A. Kelley, 2001, pg.74). This can cause some people
to be skeptical, does weightlifting really help women retain bone mineral density, or is there too
Heart health is not something you necessarily think of when you think of weightlifting.
Typically, people think of heart health being associated with cardio, but in fact Fetters found that
2019). In the long run, this will help with heart disease; weightlifting can still raise a person’s
heart rate, but women are missing out on the benefits of this.
For all the women that think they are going to get bulky, I am here to tell you this is not
true. Unless you are specifically training to become big and bulky; this will not happen. The
main reason as to why women will not get bulky from weightlifting is because women do not
have as much testosterone as men. In fact women have “about 15-20% less concentration of
testosterone in their body than men do” (Paquin, n.d., para. 6). So for all the ladies out there
thinking the are going to get bulky, unless you magically have 15% more testosterone than the
average female, I am here to say you will not get bulky without specific training. The type of
bulk that most of us see on social media is from sports enhancing drugs.
Overview of Rhetorical Situation
Exigence: As a woman, I feel that other women need to understand that they can weightlift too.
The benefits of weightlifting for women are endless. They should not be scared just because the
Writer: I as the writer of this Op-Ed am a big weightlifter and love the benefits that
weightlifting provides.
Primary Audience: My primary audience is women of all ages, but I really want to reach the
women who do not go to the gym because of the stigma behind it.
Secondary Audience: My secondary audience would be doctors; they can help to persuade
women that the benefits of weightlifting are endless and can help with health problems in the
future.
Goal: My goal is to persuade women to start weightlifting and to ensure they understand the
Venue: I would like to see this in Women’s Health. This would be a great magazine for this to
be in because it will show women the health benefits of weightlifting and reach many women of
different ages.
Context: Weightlifting is a big part of my life, but I always get the comments; “Oh, you are
going to look like a guy”, or “That is not ladylike”. I want to provide other women with
information that shows weightlifting can benefit everyone, not just men. In fact, weightlifting
Fetters, Aleisha. “11 Major Health and Fitness Benefits of Lifting Weights”. Shape. 4, Oct. 2019.
Web https://www.shape.com/fitness/tips/benefits-lifting-weights-strength-training
McLean, Marc. “Why Women Should Weight Train: A Reason You Haven’t Heard”.
https://www.mindbodygreen.com/0-28092/why-women-should-weight-train-a-reason-you-haven
t-heard.html
Paquin, Beverly. “Ladies, Lifting Heavy Won’t Make You Bulk Up”. International Sports
https://www.issaonline.com/blog/index.cfm/2016/ladies-lifting-heavy-wont-make-you-bulk-up
“For Women Weight Lifting is Essential, Here’s Why”. International Sports Sciences
.D. Web
Association. N
https://www.issaonline.com/blog/index.cfm/2019/for-women-weight-lifting-is-essential-heres-wh
Kelley, George. Kelley, Kristi. Tran, Zung. “Resistance Training and Bone Mineral Density in
https://www.researchgate.net/publication/12190180_Resistance_Training_and_Bone_Mineral_D
ensity_in_Women
Move #1: The first move I made was to make the introduction catchy. I wanted to the
reader to feel as if I know them personally. I also wanted the introduction to have questions, so
that people, when they read it, are curious and want to continue to read.
Move #2: I chose to put the fat loss as second because I feel that women really care about
how they look. I felt that this would keep me reading and that as a reader I would care more
Move #3: I wanted to keep this as young women also would be intrigued by it, that is
why I chose to include the injury prevention for athletes. I want this Op:Ed to appeal to all ages,
Move #4: I chose to include that I myself weightlift and am a collegiate runner because I
felt that it gave me more credibility. It also may give the reader some kind of connection to me as
a writer. I felt that this was very important, I am more likely to believe someone if they have
Move #5: My final move was to include the study. I felt that the study was important
because it added credibility to that paragraph. It showed the reader that I am not just saying this