I’m sure you’ve heard myths about how lifting weights can make women look/feel:”bulky”/”like a guy”/”unattractive.” I’ve heard that too…especially being a personal trainer. I primarily train female clients and that is one of the first things they tell me when talking about goals. “I want to look toned, but not bulky” or “I don’t want to lift heavy.” Every time I share the same answer: it isn’t possible because us women do not have the levels of testestorone males do. All of the sudden, they feel relieved and are ready to start lifting! (almost). Besides the myths, lifting weights is more then just great for our appearance. Below are reasons and benefits why you need to add strength training to your routine:
- Prevents osteoporosis–weakening of bones as women grow older that become brittle and fragile with age. This usually includes increased chance of falling and decreased bone density.
- Increased muscle = lower percentage of fat–Cardio as we know helps burn fat, but muscle gains contributes to muscle growth which keeps fat in check. Muscle weighs more then fat and helps build a lean and toned look creating curves 😉
- Metabolism jumps–muscle takes more energy to use and even at rest burns more calories then a heavy cardio session resulting in an increased calorie burn!
- Lower numbers in blood pressure, diabetes, and cholesterol–we all wanna keep these numbers in check with cardio, but in the long run the added muscle gains helps keep these numbers lower for longer then just cardio alone.
Strength training doesn’t always include weights. Strength training can be anything that incorporates resisting gravity in one form or another. “Resisting” can your own body weight, resistance bands, dumbbells, sandbags, etc. The point is that your lifting something! Weights offer the best benefit (in my opinion) since you can challenge yourself with different amounts of heaviness! However, if weights seems intimidating to you (or just the thought around being a bunch of meatheads in the free weight area…you know where I’m going with this *insert rolling eye emoji*), feel free to use your own bodyweight to start off. Bodyweight strength training routines are awesome and require no equipment or gym! Don’t let bodyweight be the only form of strength training you get though, moving up from bodyweight to resistance bands or taking a group strength-based class can help immensely! Check out a couple bodyweight workouts to start off with here and here. Feel free to ask your local gym if you can get an overview of how to lift safely or think about getting a personal trainer 😉
Getting into a strength training routine of twice a week at minimum is all it takes to see a difference. Start with two days a week and work up to three. Switch up your routine from a HIIT style/30 min workout, to a class, to muscle focused type workout (upper body/lower body or a push/pull) to keep it fresh. Don’t let yourself get bored! Keep switching the stimulus so your body doesn’t always adapt and plateau. Keep yourself on your toes while consistently challenging yourself. Check out the “workout” tab to see various routines to help switch it up!!
-#THROWBACK! When was the last time you strength trained and what did you do, where were you, anyone join in, feelings or thoughts or your first time training? Have you gone 360 and changed it entirely or you’re still figuring out what you like? I wanna hear! We all start somewhere.
-Top three artists/music for a strength training workout…GO!