Myth: Women Need to Lift Only 3-Pound Weights. Reality: This is some of the most irresponsible information you’ll find — but it’s everywhere! Studies have shown weight training is a key to preventing osteoporosis, creating lean muscle mass, raising your metabolic rate and creating strength. How are you going to sculpt a flat belly, a nice back or great legs with only 3 pounds? Limiting your heavy strength training is just cheating your body out of the amazing benefits of strength training. And it’s not just limited to women — men: pick up the heavy weights and push yourself!