The Reason Women should lift
Ladies its simple, if you want get fit, you need to lift weights. There many benefits of strength training! Weightlifting won’t get you bulky or turn you into a she-hulk. But you will gain confidence, self-esteem, and drop body fat to get that amazing body.
THE MAJORITY OF PEOPLE THINK THAT THE KEY TO A FIT PHYSIQUE IS STRICT CARDIO… THINK AGAIN…..
How do I know? For years I was an active gym bunny, always at the gym, but for me that meant doing aerobics body conditioning classes, spinning and the occasional light dumbbells session. I could never understand why I didn’t have the lean, athletic, feminine body I yearned for. I spent hours at the gym, training 5-6 times a week and was always consistent.
It all changed when I started lifting, both heavy weights and body weight. And this change came about when I started doing CrossFit, and ever since then I have never looked back! I have a more desirable physique now at 28 than I did in my early 20’s, and I feel better about myself in every conceivable way.
While I am blessed to coach and train many women who appreciate and engage in regular strength training, I’m not ignorant to the fact there are still a lot myths and misunderstandings surrounding women and heavy weight training.
But before I talk about why those ideas are myths rather than truths, let’s talk about the many benefits that lifting weights provides.
WHY IS IT SO IMPORTANT TO BE STRONG?
Metabolism and muscles: First, and perhaps most cogent, is the effect that lifting weights has on fat loss. The more muscle a woman has, the more calories she will burn at rest. So, basically, muscles speed up your metabolism, resulting in more effective fat loss.
Bone health: Many studies have shown that lifting weights regularly can increase bone density. Those of us in our 20s and 30s don’t think about this often, but someday you will. And you will be so proud of yourself that you lifted weights and cared for your bone density before you even knew you needed to.
Independence: Being strong makes everything easier. You be able to do so many things yourself without relying on others for help, like moving furniture, etc. around and carrying the bags of groceries in one trip from the car to the house.
Confidence: Strong girls exude a confidence that is intoxicating. I happen to believe that this comes from the knowledge that you can accomplish pretty impressive feats at the gym. When you realize your outer strength, you can tap into your inner strength, and that begins to radiate. Confidence is a very attractive quality, and that confidence that comes from strength starts to leak into every other aspect of life.
LADIES, YOU WON’T GET BULKY. HERE’S WHY.
Hormones: Most women simply do not possess the level of testosterone necessary to support a bulky physique. Furthermore, any woman who does have a massively muscular physique is probably supplementing with hormones. While we all have different genetics, and some of us are prone to having more muscle density than others, as a general rule you have to train for bulk to get bulk.
Ask any bodybuilder and they will tell you that gaining muscle isn’t easy. You won’t turn into a she-hulk just because you perform squats with your body weight, but you will end up with a gorgeous backside.
Training model: Along those same lines as genetics, the way you train will play a significant role in determining how your body develops. Hypertrophy (increased bulk) is not as easy as you might think, and most bodybuilders work incredibly hard to make sure their training program supports maximum muscle growth in as short a time span as possible.
I train with and train a lot of women, and not a single one of them has come to me with the complaint that they are getting too bulky. As a general rule, most women I train are put on 3-5 workouts per week consisting of full-body free-weight training (squats, lunges, deadlifts, pull-ups, push-ups, rows, presses), Kettelbell training (swings, snatches), and interval training.
The key is to utilize as many compound, combination, and full-body movements as possible, so that we’re increasing lean mass and decreasing fat simultaneously, rather than isolating muscle groups to increase their size.
Of course, much of this is dependent upon your diet, and a bulking diet looks far different than a solid nutritional eating plan for a woman on a fat-loss program. The bottom line is that the way you eat and train will determine how your body develops. A full-body training program and a diet rich in protein, veggies, and healthy fats is an effective path toward fat loss and strength for most women.
Maybe I’ve convinced you. Perhaps now, you’re thinking of throwing the 2kg weights out, hop off the elliptical & treadmill, and give this whole strength thing a try. Where should you begin…..?
FOLLOWING A THREE-WORKOUTS-PER-WEEK PROGRAM IS A GREAT PLACE FOR BEGINNERS TO REALIZE THEIR STRENGTH POTENTIAL AND START THEIR BODY TRANSFORMATION.
Now get up and go after it!
By Manuella Myburgh