It's not your fault.

Women have been tricked into believing lifting weights will turn them into "she hulks", but in reality, lifting is one of the greatest things a woman can do for her body. 

Some of the biggest benefits include: 

But I don’t want to get bulky?

You cant!

Testosterone, an important hormone responsible for the growth of muscle is 10 times lower in women than it is in men. This is why women have a smaller amount of muscle mass to begin with and why women are unable to build a large amount of muscle, even if they try.

In fact studies have shown that the correlation between testosterone levels and muscle mass to be strong that subjects who were administered additional testosterone increased their muscle mass without even training! 

Look, I'm not saying its impossible for women to build muscle, but it's definitely not as easy as you think. Most men spend years specifically trying to build muscle and struggle to do so, so don't expect your journey to be any different.

But I get too big when I try...

When you first begin lifting weights your body isn't prepared for this new stimulus and muscular inflammation will occur. This inflammation (swelling and fluid retention) can cause temporary weight gain and an increase in size. The good news is after a couple of weeks your body will adapt to lifting and the inflammation will go down.

"Women tend to have greater fluctuations in weight and fluid status, so fat loss progress can be harder to see and track. The moral of the story is to keep working hard, eating well and ensuring adequate recovery. Good things will happen, just be patient" - Brian St Pierre @ Precision Nutrition

Will lifting give me the body I want?

You have the right to make your body look however you see fit but there's only two (natural) ways of changing the way you look:

 

1. Increasing or decreasing body fat 

2. Increasing or decreasing muscle mass

 

90% of the women I've worked with express the desire to "lose some weight" and "tone up". Essentially the only way to do either of these is by 1. Decreasing body fat and 2. Increasing muscle mass - Let me explain...

 

Losing Weight - Don't Be A Slave To The Scales

First of all, let's stop thinking we have to lose weight to look better. Weight is just a number, and though it can be a useful guide, it's our body composition that determines how we look.

Do you want curves, tighter legs, smooth arms, a flatter stomach and a perkier bum? Well these all require a drop in body fat and an increase in muscle mass and lifting is your most effective way of doing both (here's some proof 1, 2, 3, 4, 5, 6, 7 ).

But wait, it gets even better.......

After lifting your body still requires energy to help re-build and repair the muscles you've just used -This burns even more fat!

A short 45 min session can have you burning fat for up to 14 hours post-lifting and there is even evidence for fat burning up to 38 hours after leaving the gym - now who doesn't want that?

 

Toning Up - The Truth

Saying you want to "tone up" is just another way of saying you want to decrease body fat and build muscle.

Your muscles can only grow or shrink, so that toned look you're after means you have to lift some weight, grow some muscle and shed some body fat! 

"When women want to get "toned" they are saying the female word for "muscle"...but what is a round shapely butt made of? MUSCLE. How does an abdomen stop being jiggly? MUSCLE. How do you get a back that doesn't produce bra-bulge? MUSCLE - Sophie @ The Huffington Post

All the pictures below are of women who have used lifting to their advantage. Yes they weigh more but they are toned, tighter, stronger and I dare say happier with how they look.

But I Don't Want To Change The Way I Look

Then Just Become Better (At Everything)

A loaded barbell can represent fear and uncertainty and lifting it up teaches you the importance of setting goals, discipline and gives you self belief and the confidence to push outside your comfort zone.

As long as you constantly strive to improve, you will always become both physically and mentally stronger and these amazing qualities can transfer into every other area of your life as well. 

To summarise: Lifting = Better body, better mind, better spirit, better life.

 

Just Be Healthier

As I mentioned earlier, lifting will...

What I didn't mentioned though was that it will KEEP YOU ALIVE!

From age 30 onwards, inactivity is the biggest cause of heart disease in women so lifting will not only give you the body you want, but it will allow you to enjoy it too!

Lifting is also important for women because it teaches their bodies how to better use fat as an energy source  (metabolic flexibility). When resting, a woman's energy is mostly derived from carbohydrates, but when she is lifting weights, fat becomes her bodies main source of energy. 

OK I want to lift, can you give me a female plan?

Female Plan!?

Lifting weights is completely unisex and there's nothing the men are doing that you shouldn't be. 

Learn to...

  • Squat
  • Deadlifts
  • Hip Thrusts
  • Bench
  • Row
  • Chin
  • Overhead Press

And if you don't know how to do these exercises then come see us!

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