Weight Training & Weight Loss For Women In Dubai

Weight training and weight loss. Can you really lose weight by doing weight training exercises in Dubai? Recent studies say you can but what do female personal trainers in Dubai think?
Benefits Of Personal Training In The UAE

Can Weight Training Help With Weight Loss?

Article Contributor: Admin

When considering the journey of weight loss in Dubai, one can feel overwhelmed by the sheer variety of diet plans that are available. Each plan seems to offer a unique approach, with some guaranteeing rapid results declaring you’ll shed the pounds in just a matter of weeks. On the other hand, there are those which take a more measured approach, focusing extensively on nutrition and dietary supplements as their cornerstone.

Nonetheless, amidst the sea of these conventional methods, new research shows that an alternative route exists; one that does not solely rely on dieting but incorporates the discipline of weight training into the mix. This method has opened up new vistas for individuals seeking to lose weight effectively. But the question that arises is quite pertinent: how exactly does weight loss intersect with weight training, particularly for women residing in the vibrant city of Dubai?

To demystify this, we sought the insights of a seasoned professional – a female personal trainer based in Dubai known for her expertise in this very field. She shared her valuable tips and shed light on the nuances of how weight training can be a powerful ally in the fight against unwanted pounds.

Table Of Contents

What Is Weight Loss Training?

Question 1: As a female personal trainer in Dubai who can provide weight training exercise programs, how would you describe weight training?


Weight training is another term for resistance training, which is a type of strength training that specifically targets muscle groups to induce muscular contraction against resistance. 

This process essentially involves applying a substantial amount of force to your muscles, resulting in them breaking down at a cellular level. When given the right nutrition and rest, they recover and rebuild themselves to be stronger, healthier, and denser than before.

This kind of training isn’t confined to any one piece of equipment or method; it’s quite versatile. You can use an array of tools such as dumbbells, barbells, kettlebells, and even machines designed for specific exercises. 

Also, there’s the option to utilize the weight of your own body to create resistance with bodyweight exercises like push-ups, pull-ups, planks, and squats. Each of these exercises and tools can be adjusted in terms of intensity, duration, and frequency to cater to individual fitness goals, whether you’re aiming to build muscle mass, improve muscle tone, enhance endurance, or generally increase your physical strength.

Will I Become Too Muscly?

Question 2: Many women in Dubai think weight lifting is only for bulking up. But is it the right choice for those who want to get stronger and leaner without gaining too much muscle mass?


This is a common misconception among not just women in Dubai but across the globe, where weight lifting is often associated with the image of towering bodybuilders and hulking physiques. However, it’s important to understand that lifting weights can be an incredibly effective method for achieving a variety of fitness goals, including enhanced strength and a more defined, toned appearance. 

The fear of becoming too muscular tends to deter some women from incorporating weight training into their routines, but this concern can be allayed with the right approach and understanding.


Women produce less testosterone than men, making it hard for them to build large muscles.


It’s crucial to recognize that hormonal differences play a significant role in muscle development. Testosterone is a key hormone in the process of muscle growth, and since women have substantially lower levels of testosterone compared to men, their capacity for developing large, bulky muscles is naturally restricted. This biological fact should be reassuring for women who are apprehensive about embracing weightlifting as part of their exercise regimen.



Keep these points in mind when weight training for leanness and toning:



1. Women might look bulky if they eat too many calories, leading to muscle and fat gain, or muscle gain without losing excess fat. Consuming an excessive amount of calories would lead to an increase in overall body mass, which might not align with your goal of achieving a lean, toned physique. It’s the combination of increased caloric intake and new muscle synthesis that can create an unintended bulkier look. The extra fat obscures the muscle definition, giving a misleading impression of muscle size.


2. When coupled with proper eating habits, most women will actually experience a decrease in fat percentage while simultaneously increasing muscle tone. This leads to the unveiling of firm, sculpted muscles. Keep in mind that muscle tissue is denser than adipose tissue (fat), so a kilogram of muscle occupies less space than a kilogram of fat. Therefore, the same weight can appear dramatically different on the body depending on the composition of muscle to fat.


3. It’s true that women who engage in training for specific sports might see an increase in muscle mass—but this is usually after an extended period of intense, sport-specific training. Their primary objective often isn’t about achieving a slender figure; rather, they aim to cultivate a physique that exudes power and capability. Additionally, these women typically devote several hours each day to their training routines and consume a diet that supports muscle growth and peak performance, which is different from the average person’s fitness routine.


4. It’s also noteworthy to mention that female bodybuilders who attain a particularly muscular look are quite often aided by an array of supplements and sometimes even resort to prohibited substances such as anabolic steroids. These enhancers can significantly alter the body beyond what’s usually achievable through natural means.


Therefore, it’s imperative for ladies who aspire to become toned and lean to focus on crafting a balanced diet, engaging in consistent weight training—about thrice weekly—and incorporating cardiovascular exercises into their workouts. By adopting this comprehensive approach, you’ll be well on your way to realizing those desired results, and the fear of unintentionally becoming ‘too muscly’ can be put to rest.

Are Weights As Good As Cardio For Weight Loss?

Question 3: A study suggests that weight and strength training might be as effective as cardio for weight loss. What do you think?


The debate between whether weights or cardiovascular exercises are better for weight loss is ongoing, but the emergence of new studies has added depth to our understanding. It’s essential to recognize that both cardiovascular exercises, such as running, cycling, swimming, and weight or strength training, such as lifting weights or bodyweight exercises, play a significant role in achieving weight loss and improving overall fitness levels.

Cardiovascular exercise is traditionally known for its ability to burn calories at a high rate, which can directly contribute to weight loss when combined with a healthy diet. It improves heart health, increases lung capacity, and enhances endurance. Many people find that it’s an efficient way to achieve a caloric deficit, which is necessary for weight loss.

On the other hand, weight training contributes to building muscle mass, which can boost your metabolism. Having more muscle means your body burns more calories at rest. 

While weight training might not always burn as many calories during the actual workout compared to cardio, the long-term effects on metabolism can be quite beneficial. Moreover, strength training leads to improvements in bone density, posture, and functional strength, which are important for an overall healthy lifestyle.

Therefore, it’s not just about choosing one over the other; it’s about creating a balanced workout regimen that incorporates both cardiovascular and strength-training elements. This balance ensures that you’re not only losing weight but also building a stronger, more resilient body.

In conclusion, while the study suggests that weight and strength training could potentially match the weight loss benefits of cardio, the key takeaway should be the importance of incorporating a diverse range of physical activities into your routine. A well-rounded approach to fitness can lead to sustainable weight loss and improved health, and it’s important to choose activities that you enjoy and can maintain in the long term.

Food & Diet

Maintaining a balanced and nutritious diet that is low in calories plays an essential role when it comes to shedding excess weight in the UAE. Simply relying on physical activity without implementing any form of dietary restriction or control is unlikely to yield the desired results in terms of weight loss. It’s imperative to combine both a well-planned diet and regular exercise to achieve optimal health and reach your weight management goals. 

Without the proper integration of these two fundamental components, efforts to slim down will often fall short of expectations. Creating a sustainable eating plan that reduces caloric intake while still providing all the necessary nutrients can significantly enhance the effectiveness of your workout routine in contributing to weight loss.

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Weight Loss & Fat Loss

Understanding the difference between weight loss and fat loss can lead to better choices in your journey to a healthier body composition. Weight loss isn’t synonymous with fat loss. It’s entirely possible for diet alone to result in a decrease in not just fat, but also muscle mass and water content in your body. In fact, improper dieting can often lead to the loss of muscle rather than fat, which is not beneficial for overall health or metabolic rate. 

For effective improvement in body composition and health markers, it’s essential to aim for fat loss while maintaining or even gaining muscle mass. Striking the right balance between diet and exercise can help you achieve this by preserving lean muscle tissue and only shedding the unwanted body fat. 

This will lead to sustainable health benefits and a more toned appearance. So, when considering weight management strategies, remember that to truly benefit from weight loss efforts, prioritizing fat loss and muscle gain is key.

Resting Metabolism

Gaining muscle boosts your resting metabolism, helping you burn more calories at rest. It’s quite fascinating how the human body works in such an intricate manner. By adding more muscle mass through resistance training or weightlifting exercises, your body requires more energy to maintain these muscles, even when you are not actively using them. This process, often referred to as your resting metabolic rate (RMR), signifies the amount of energy your body expends during periods of rest to maintain vital physiological functions like breathing, circulating blood, and cell production.

As you increase your muscle mass, your RMR increases. This means that your body will naturally burn more calories throughout the day without any additional activity. Essentially, having more muscle converts your body into a more efficient calorie-burning machine. The continuous calorie burn assists in managing body weight and can contribute to a decrease in body fat percentage when combined with a balanced diet and regular physical activity.

Therefore, individuals looking to boost their metabolism and improve their body composition might consider incorporating strength training into their fitness routine. Not only does it enhance muscular strength and endurance, but it also confers the added benefit of elevating the resting metabolism, making each effort more rewarding in the long run.

Cardio Workouts

Cardio exercise is not just for fitness enthusiasts; it’s a fundamental aspect of maintaining a healthy lifestyle. Engaging in cardiovascular activities is excellent for enhancing heart health and regulating blood sugar levels. 

Additionally, it has the immediate effect of burning calories, which can be particularly beneficial for those looking to manage their weight effectively. However, it’s important to strike a balance as excessive cardio can counterintuitively lead to muscle loss. 

When muscles diminish, so does your resting calorie burn rate, which may undermine your fitness goals over time. Moderation is key in cardiovascular workouts to reap the benefits without experiencing the potential negatives.

Building Muscle

In contrast to cardio exercises, weight training focuses on building muscle mass. For women especially, this form of exercise is crucial as it contributes significantly to bone strength – an important factor in women’s health due to the higher risk of osteoporosis. While it’s true that weight training might not burn as many calories during the actual workout compared to cardio, its aftereffects are noteworthy. 

The body continues to expend energy up to 48 hours post-workout in order to repair and rebuild muscle fibers.

Moreover, as you progress in your weight training journey, becoming stronger and capable of lifting heavier weights, your body adapts by increasing its energy expenditure. This increased energy burn can significantly contribute to fat reduction, facilitate weight loss, and boost your metabolism, thereby improving your overall health outcomes in the long run.

Improve Posture

An additional advantage of weight training is the improvement it brings to your posture. As you strengthen the muscles around your core, back, and shoulders, you’ll notice a marked enhancement in how you carry yourself. Improved posture is not just about aesthetics; it gives you a more confident appearance, which can have positive repercussions in various aspects of life, from your professional interactions to your personal confidence.

Long Term Benefits

When we look at the long-term perspective, weight training promises better results in terms of body composition. This means that through a consistent weight training routine, individuals can expect a more significant fat loss compared to those who solely focus on cardio. 

Furthermore, weight training shapes the body by increasing lean muscle mass, which not only looks aesthetically pleasing but also improves metabolic health.

To achieve the pinnacle of well-being, incorporating both cardio and weight training into your exercise regimen is vital. Alongside a balanced and nutritive diet, these forms of exercise synergize to promote optimal health, appearance, and physical performance. 

It’s not about choosing one over the other but rather understanding the unique benefits each offers and creating a holistic approach to fitness and health.

Free Weight Training Types

Question 4: Can you suggest some weight training workouts for women in the UAE and explain their benefits?

Certainly! There are several effective weight training workouts that are quite popular among women in the UAE, each with their unique set of benefits:

  • CrossFit – This dynamic training program is fantastic for those seeking variety in their workout regimen. CrossFit combines aspects of cardio, strength training, and gymnastics, offering a well-rounded approach to fitness. One of the primary benefits of CrossFit is its ability to improve overall fitness levels by challenging the body in various ways during each session. In addition, because of its class format, it presents a wonderful opportunity for social interaction, making it a great way to meet new people who share similar fitness goals. The ever-changing “Workout of the Day” (WOD) means that participants are continually learning new skills and are seldom at risk of falling into a monotonous routine.

  • Calisthenics – Calisthenics revolves around using one’s own body weight for resistance and can be exceptionally rewarding. This style of training emphasizes control and finesse, often incorporating fluid movements that can be striking to watch. For women who prefer a minimalist approach to fitness without sacrificing intensity, calisthenics is an excellent choice. It is superb for increasing muscular endurance and strength, improving posture, and enhancing flexibility. Moreover, since calisthenics can be performed with little to no equipment, it offers an accessible form of exercise that can be done virtually anywhere – from parks to the comfort of your living room.

  • Simple Body Building – Often considered the cornerstone of free weight training, simple body building is just as effective for women as it is for men. Utilizing free weights like dumbbells or barbells, this type of workout allows for a high degree of customization to suit individual needs and goals. Whether aiming to build muscle, increase strength, or simply tone up, simple bodybuilding is incredibly versatile. Furthermore, it can contribute to improved bone density, which is particularly important for women as they age. With the convenience of choosing between working out at home or at a gym, simple body building is both reliable and adaptable, fitting seamlessly into all kinds of schedules and lifestyles.


Top 5 Tips for Effective Weight Training

Question 5: What are your top 5 tips for women in Dubai considering weight training at the gym or at home?

  1. Don’t fear weights! Embrace them as they’re essential to sculpting a toned and lean physique. Many women worry that lifting weights will lead to developing a bulky figure, but this is a common misconception. Instead, incorporating weights into your fitness routine helps build muscle, increase metabolic rate, and burn fat more effectively.

  2. Focus on fat loss, not just what the scale says. It’s important to understand that muscle weighs more than fat, so the numbers on the scale might not always reflect the positive changes happening in your body. Focus on body composition tests or how your clothes are fitting as a better indication of your progress. Remember, patience is crucial; transformative results don’t happen overnight but through consistent effort.

  3. Watch your diet closely. Alongside your workout regimen, it’s imperative to fuel your body with nutritious foods. A healthy diet plays a significant role in achieving both your fitness and aesthetic goals. Aim to consume a variety of whole foods—fruits, vegetables, lean proteins, and whole grains—and steer clear of fad diets that promise quick fixes but are unsustainable in the long run.

  4. Ignore the hype around social media promotions regarding bodybuilding supplements and quick-fix fat burners. Not only can these be harmful to your health, but they also often fail to deliver on their promises and end up being an unnecessary expense. Trust in the combination of a well-considered diet and exercise plan for long-term results rather than looking for shortcuts.

  5. Do what you enjoy the most! Recognize that there’s no one-size-fits-all approach to fitness. It’s essential to find a type of exercise that sparks joy for you. Whether it’s lifting free weights, using resistance machines, or joining a group class, choosing something that you look forward to means you’re more likely to stick with it and ultimately, succeed in reaching your goals. Remember, consistency is key to maintaining physical activity as part of a healthy lifestyle.

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