I'm sure you've heard the rumors: "Lifting weights makes women big and bulky. Lifting weights keeps women from being lean and toned. It's too dangerous. Lifting can make you look like a dude."
Well here's the truth:
All of those rumors are complete garbage and they keep too many women from hitting the weight floor to experience the many benefits of weight training.
It turns out that the fitness goals you have might not be reached by hitting the boutique yoga studio or stepping sideways up the stair master. if you're looking for a gym routine for beginners or you'd like to mix up your routine, then weight training can be beneficial. Weight training is the most effective method ladies can use in order to achieve almost any body composition goal.
So ladies, drop those mats and hop off the treadmill. It's time to prioritize those weights!
1. BOOST YOUR CONFIDENCE
Do you remember the first time you tried something? I'd be willing to bet that you were nervous. Take flying for example. Were you nervous as soon as the plane took off? Perhaps the first time you felt turbulence? It's the same with lifting weights. I completely understand the feeling of being intimidated and nervous for the first few times. But after a few weeks, I felt like a pro. And guess what? It's not because I'm a guy. It's because I accepted fear and decided to face it. I realized that everyone there had been in the same shoes at some point in their life. You don't need to be a guy to know what you're doing in the gym. You just need some experience under your belt and it all starts with one workout!
Once you've been at it for a while, people will start complimenting you constantly outside of the gym. Do you know what they WON'T ask you? "Oh my gosh you look great! Do you do yoga?" "Wow, I can't believe your transformation! Did you step sideways up a stair master?" Instead, all they'll ask is "You look amazing! What do you do to look like that?" and all you'll say is "Oh why thank you, I lift." Boom. You lift. And as a result, you're strong, lean, and sexy.
2. MORE EFFECTIVE FAT BURNING
Doing cardio for 30 minutes per day is nice. It's good to get some physical activity and burn some extra calories. Do you know what's even better? Burning fat on a consistent basis while you're working out AND resting. How do you do that? By building lean muscle tissue. The more muscle tissue you build, the more fat you can burn while you train, rest, and sleep. Who could say no to that?!
3. FOR THE RIGHT CURVES
Positively changing your shape can affect the way you fit into your clothes as well as highlight all the right curves. You know that toned shape you've always been yearning for? The one that apparently only comes from lifting light weights? Well, it comes from a well-constructed weight program that highlights strength training and muscle building. Yoga and cardio alone can't do that as well as weight training can. Cardio and yoga are great, but are only best for your goals when incorporated within a weight training program.
4. INCREASED ENERGY
Feelings of being sluggish often come from a sedentary lifestyle. A study done by the National Institute of Health concluded that resistance training showed increases in energy expenditure, fat oxidation, as well as metabolism during rest and sleep (Kirk et al.). Instead of mo' money mo' problems, you'll be saying mo' muscle LESS FAT.
5. STRESS RELIEF
We've all heard that exercise is a great way to manage stress. So what makes resistance training so great for stress relief? On a fact-based level, people who lift on a regular basis have been shown to handle situations more positively than those who don't (Stone, Sands, and S.).
On a Poehlmann Fitness based level, I am a firm believer in the correlation between weights and attitude. It isn't proven through research and studies that I've come across, but I've found in myself and others that lifting weights and sticking to a routine allows us to attack life with more of a tenacious attitude. Whether it's earning a promotion or finishing a book, I believe resistance training can improve our determination to succeed outside of the gym.
LIFT SOME WEIGHTS!
Ladies, lifting weights does NOT make you bulky. You don't have enough testosterone in your system to react to weight training the same way guys do. But, you have the best balance of hormones in your body that can allow you to be fit, lean, sexy, and healthy while sticking to a program that fits your goals. Whether you're looking to see more results with a new workout or you're trying to find a gym routine for beginners that meets your expectations, weight lifting is a step in the right direction.
Have some questions about weight training and/or finding the right program for you? Send me an email at email@example.com. I'd love to help you. Thanks for reading! :)
ABOUT THE AUTHOR
Adam is a fitness professional, baseball fan, and cookie fanatic based in Fort Collins, Colorado. After hanging up the cleats, he found a strong interest in the human body and how it performs. Since then, Adam has been transforming lives through fitness in a fun and encouraging atmosphere. As an ACE CPT and Fitness Nutrition Specialist, he is constantly moved to help people improve in all walks of life. If you’re interested in hiring Adam as your coach, fill out at application here.
Kirk, Erik P., et al. “Minimal Resistance Training Improves Daily Energy Expenditure and Fat Oxidation.” 41.5 (n.d.): n.pag. Web. 25 Sept. 2016.
Stone, Michael H., William A Sands, and William S. Principles and Practice of Resistance Training. Leeds: Human Kinetics Publishers, 2007. Print.