Women & Weight Lifting

Ladies, most of us want to have our dream bodies back right? You know, from our early 20′s when we were all that and a bag of chips ;-) Well I have the secret!  If you really want to lose weight and get lean and toned FAST, add weight lifting to your workout routine.  Muscle burns fat and calories even when you’re resting and reduces body fat over your entire body.  Muscle also increases your metabolism so your body burns calories long after your workouts and all throughout the day.


But I don’t won’t to look like a man!


The most common myth is that weight lifting will make you look bulky like a man.  Trust me, it takes A LOT of effort, discipline and testosterone to build huge, bulky muscles. Ask any body builder, male or female, how much time and effort they invest in their craft and you’ll quickly learn, it’s not gonna happen by accident.  Plus, for the most part, women don’t have enough testosterone to build really large muscles.Contrary to popular belief, adding 2-3 days of strength training to your workout routine will make you look leaner not bulky.  I know because that’s what happened to me.  I lost 37 lbs, but I dropped from a size 12 to a size 4, and I lift as heavy as I can when I strength train.  Here’s why.  A pound of muscle weighs the same as a pound of fat, but muscle takes up less space than fat, so the result is a lean, toned body – not big, bulky muscles.


Other Benefits of Weight Lifting for Women


  1. You’ll get sexy curves.  Your muscles will become shapely and defined so you look fit instead of “skinny fat”.
  2. You’ll have more energy.
  3. You’ll strengthen your heart, improves cardiovascular endurance and reduces blood pressure.
  4. You’ll reduce bone loss.  Postmenopausal women are at a greater risk for osteoporosis because your body produces less estrogen. Resistance training is an excellent way to combat loss of bone mass and decrease your risk of osteoporosis.
  5. It helps you manage stress.  Exercise releases “feel good” endorphins that elevate your mood and reduce stress.
  6. Improved quality of life.  Building strong muscle enables you to better perform normal daily activities.  Simple things like walking upstairs, housework, lifting boxes or grocery bags or just running and playing with your kiddies become much easier to do.
  7. Improved sex life.  Those same “feel good” endorphins stimulate the release of sex hormones.  More specifically, strength training increases levels of growth hormone, which contributes to spikes in testosterone – the hormone of arousal.
  8. You’ll feel stronger and more confident, and you’ll damn good in your clothes!
How To Get Started – Safely.


Now don’t go out there all gung ho and immediately hit the weight bench. To reduce the risk of injury and to see the greatest results, start out with lighter weights and increase weight and reps as you get more familiar with the moves and as you get stronger.  For more information on the benefits of weight lifting for women, read the article: Add Strength Training For Lean Muscles.   A perfect way to get started is with one of my top recommended home fitness DVDs like Hammer & Chisel.

Coach MaShelle