Girl, Get ‘Cha Lift On: Why Women Should Lift Weights

Myth: Weightlifting causes women to gain big, bulky muscles, turning them into an incredible hulk-looking being.

Fact: Weightlifting causes women to gain strength, confidence, and independence. It also increases metabolism, reduces body fat, and contributes to good bone health.

Why Women Won’t Get “Big” From Lifting Weights:

• Hormones: Bottom line, women do not possess the levels of testosterone necessary to develop a big, bulky physique. Any female that you see with this type of figure is usually supplementing with hormones.
• Diet: It is extremely difficult (ask any bodybuilder who is trying to gain massive muscle) to put on big, bulky muscle weight. The way you eat will determine how your body develops. A bulking diet looks far different from a fat-loss, lean-muscle diet. A diet including lean proteins, veggies, and healthy fats along with a full-body weight training program is an effective plan to fat-loss and lean-muscle building for most women.

Why You Should Get ‘Cha Lift On:

• Fat Loss: The more muscle a women has, the more calories she will burn at rest. Muscles speed up your metabolism, resulting in fat loss.
• Bone Health: As you age, bone health becomes increasingly important. Multiple studies have shown that lifting weights regularly increases bone density.
• Independence: Strong makes everything easier. Carrying all those groceries inside? Now you can do it in one trip. Rearranging your furniture? You can do it all by yourself. Moving to a new apartment? Quick and easy. Your car broke down and your grandmother needs to be taken to the doctor? No problem, you can carry her there (okay, this one is unlikely but hey, it could happen).
• Confidence: I’ve always said that beauty is confidence, pure confidence. This confidence can come from accomplishing your goals at the gym. When you realize your outer strength, you can become in touch with your inner strength. Both are extremely important to your health and well-being. Confidence at the gym can begin to radiate to your outside life.

Maybe I convinced you. Maybe I made you think twice about your hour cardio sessions with no weight training. I hope so. I only ask that you try it out for a few weeks, and see how you feel. I promise it will be worth it!

Try It Out:

Do  3-4 sets of each of these simple moves. Choose the weight your comfortable with.

Day 1

1. Squats: 10 reps w/ dumbbells
2. Lunges: 10 reps each leg w/ dumbbells
3. Shoulder Raises: 10 reps each shoulder w/ dumbells
   

Day 2

1. Bicep Curls: 10-12 reps w/ dumbbells
2. Skull-Crushers: 10-12 reps w/ dumbbells
3. Push-Ups: As many as you can/ 2x

Day 3

1. Assisted Pull-Ups: As many as you can/ 2x
2. Overhead Press: 10-12reps w/ dumbbells
3. Wide Row: 10-12reps w/ dumbbells

Stay Strong, Gorgeous! (And Get ‘Cha Lift On!)

XOXO