True. something else i'd like to add :
super intense workouts encourage the release of endorphins and improve your mood. Heart pumping real hard, rapid breathing, then the relaxation stage, the post workout fatigue and the muscle soreness the next morning just feel nice. It's the body's way of "rewarding" you for the heavy work you put in.
Another plus? you don't have to worry much about what you eat, because intense workout sessions using heavy weights burn more calories than cardio, they keep burning calories long after you perform the movements.
I'd suggest lifting heavy, even for the ladies! and no, you won't get "too buff" ;)