Women and Strength Training

I love how much limelight women and lifting are getting right now. People are finally realizing that strength training isn't just for men and creepy man-ladies who terrify small children (and most adults). People are starting to separate the myths from the truths and figure out that getting stronger and building lean mass (aka not fat) is a GOOD thing --- no matter who you are! And I love it.

Who doesn't want a bangin' body that comes with the strength to take care of yourself? Who doesn't love the feeling of being able to move that couch, lift that box, or pull yourself up onto something? How is this a new thing? Haven't we (as women) always had to be strong? Why are we just realizing that we can take pride in our ability to intentionally increase that strength? I think it's beautiful, and I love being part of this movement, of this culture change. I love helping women step out of their comfort zones and try new, sometimes intimidating lifts. I love seeing their progress. I love watching them realize and come into their own strength. I love watching them take control of their own lives.

I love the beauty that is the (physical) strength of women.

Why Women Should Lift Heavy Weights

So, this post addresses a topic about which I feel pretty passionate, and it’s one I think a lot of people have a lot of misconceptions about.

I’m talking about exercise – weightlifting, to be specific – for women.

For many women, exercise goes something like this:
-Go to the gym
-Hit up your favorite cardio machine
-Depending on how tired you feel once you’re done, do some “lifting” (which means tons of reps with extremely light weights in hopes of getting “toned” without getting “bulky”)

And therein lies the problem.

Women seem to have it engrained in their minds that lifting anything heavier than a Barbie weight is going to make them look like this. Which just isn’t true. Women miss out on all the physical health benefits of lifting heavy weights because they don’t realize that, unless they are taking anabolic steroids, their bodies aren’t producing the kind of testosterone that would get them disgustingly ripped. What WOULD happen would be more defined (in a feminine, sexy way) muscles; a better, sleeker physique; more strength to perform everyday tasks and prevent injuries; better bone and connective tissue health; and much more.

This book, The New Rules of Weightlifting for Women, does a pretty good job explaining (by no means my fitness bible, but still pretty excellent) why lifting heavy is good for you, and it includes diet information and a complete workout plan that I think is awesome.

This group, Girls Gone Strong, emphasizes the same principles and includes lots of motivational information and informative videos. You can get on their email list and get all kinds of information and updates.

The point is, educating yourself about sound principles when it comes to your exercise routine will help you to devote your time to practices that will actually help you in the long run. No more mantras like “low weight, high rep” without even knowing when “low” is actually way too low to provide physical benefits. No more wasting your valuable time on exercises that don’t push you hard enough. And no more being frustrated with mediocre results.

Pushing yourself and lifting heavy is rewarding, exhausting, and probably just what the doctor ordered to jumpstart your fitness routine this year.