Why Strength training Is game-changing for women
“I don’t want to strength train, my shoulders will be too broad”
“Lifting weights will make me look too masculine”
There are so many misconceptions about strength training, ideas like it makes your muscles too bulky or that the muscle will turn into fat. I hear women saying they want to “tone” their body or loss fat, but in reality, strength training will help you reach those goals versus set you back.
When I first started training, I focused solely on cardio. I was on a mission to lose weight and I first assumed that running would best help me reach those goals. And it did work, but then my changes plateaued. It had taken talking to other fitness professionals to understand how incorporating weight training into my fitness regimen would help get to the curvy body shape I wanted. As I lifted heavier and developed a routine, I noticed myself seeing a definition in my body composition and actively feeling stronger in my day-to-day.
What are the benefits?
There are so many advantages to strength training, especially as one gets older. Here are some listed by the National Academy of Sports Medicine:
Developing Proper Movement Patterns To Avoid Chronic Pain
Improving Self-Confidence And Body Esteem Ideas
Increasing Our Resting Metabolic Rate (the number of calories lost at rest)
Decreasing Risk Of Cardiovascular Disease
Improving Bone Mineral Density And Protecting Bone Mobility
Who Is Strength Training Best For?
For the most part, most women are capable of adding weights into their training, unless there are special considerations from health issue complications. There is a common misconception that using light weights will help keep your body toned and achieve muscle definition without gaining muscle mass. In reality, you will not see much change if you are not progressively increasing the weight. The phrase “toned” is misleading since you cannot gain/ lose weight in a certain area; weight changes are a cumulative result of nutrition and workout program.
How Do I Start?
It’s never too late to start implementing weights into your training session. It’s alright to start with body weight (push-ups, sit-ups, squats) before adding in equipment like dumbbells or kettlebells. Here are some tips for those who are starting out:
Start with 2 days a week for 15-30mins and build frequency and intensity from there
Choose exercises you enjoy to drive your consistency
Focus on form and technique before overloading your muscles
Track how you start and set clear goals to built results
Knowledge is power- research which body part the exercises you add are hitting
Weightlifting isn’t just for men. There are an endless number of classes such as pilates, yoga, and cycling that make strength training enjoyable and motivating. The best part about this is that it take the pressure away from looking a certain way and gives you agency to define your own fitness journey.
Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.
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