I started lifting weights in high school when I was running cross country. It was part of our training and I loved it (more than the actual running part). I also took a few weight lifting classes in high school as well. I was strong and I lifted a lot. In the end I learned a lot about lifting and why it’s an important part of a well-rounded fitness program.
Now a days I alternate between heavy lifting sessions and HIIT workouts. I do a lot of body weight work and run a bit more than I have previously, but I always incorporate weights into my weekly workouts.I have heard women say many times over the years that they don’t want to lift weights because they don’t want to “get bulky.” Whatever that means. I just shake my head when I hear this. These poor women have obviously been misled over the years to think that lifting weights = bulky muscles. In fact it’s pretty common for women to think this, which always surprises me.
Here are a few reasons why you should be using weights in your workouts.
How did this myth ever get started? It is so much harder for women to “bulk up” than it is for men. We don’t have the appropriate testosterone levels to get our bodies to look like bodybuilders. In fact, women who seem to get “bulky” from lifting are probably eating a high calorie diet and not burning enough calories throughout the day, so they are packing on muscle underneath layers of fat, resulting in a more bulky look. If you eat a healthy diet in conjunction with weight training, your muscle definition will shine through!
Weightlifting strengthens bones
Weightlifting burns fat and more calories
Also consider that it takes more energy to sustain muscle mass than it does fat. So the more muscle you have the higher your metabolism will be.
Weightlifting will make you look better in clothes
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Incorporating weight training into your weekly exercise program is easy.
* Add some 5-10 pound dumbbells with your lunges. Or better yet, do bicep curls while doing your lunges. More bang for your buck!
* Use a 15-30 pound dumbbell or kettlebell when you’re doing your squats (hold the weight chest high and remember to hold your core when you squat down, knees behind your toes.).
* 5-10 pound push presses are a great exercise for your shoulders and core.
* Make sure you focus on your form. You don’t have to do 100 lunges or 100 bicep curls to get fit. Focus on your form and a steady pace and you’ll start to see results in a few weeks. My legs change quickly when I incorporate a few more lunges with weights into my routine.
You also don’t need a lot of weight to start. If you’re new to weight training, get yourself some 5 pound dumbbells and use those 3-4 times a week. Once an exercise starts to feel easy, it’s time to increase your weight in 5-10 pound increments. You’ll be bench pressing 100 pounds in no time!
Have a great day!
This is so awesome. YES! I also shake my head when women say they “don’t want to get bulky”. I always assure them that unless they EAT like a body builder, they’re not going to bulk (and normal people DON’T eat like body builders).
These are great points. I need to get back to weight lifting. I loved it until I dropped a plate on my foot and fractured it. :-/
I agree with this 100%! I used to lift quite a bit actually, and for no apparent reason. I just had access to some weights and would do a few reps while watching TV because…well, why not? But then I stopped. Last night when I got back from a run I caught site of some of our weights and thought “hey, I should use those again sometime.” Your post just drove the point home ha!
I totally agree with all of this! Not that I’m good about doing it right now but weights only make you bulky if you’re doing a ton of weight, I think. They’ve really toned up my arms and yes, my legs look different quickly just from doing some lunges. I need to do them more often. And you looked great after having Little A and still do!
Oooh, fabulous post Tiffany! Last year when I was in therapy, my exercise therapist dispelled that misconception that I too, had. She told me that the toning I wanted to achieve couldn’t happen unless I was doing cardio and weights. Ummm, yeah. I feel dense now that I used to think I could get that great body simply by doing an hour of cardio and crunches daily.
That picture of you is HOT! You’re doing one of my favourite exercises too… the dumbell row! Sweet.
Thanks for sharing. I’m pinning this to my “Work It Out” board!
Wishing you a lovely day.
xoxo
I seriously bow down to you right now! YES x100!!! This message needs to get out to women everywhere! When I added weights to my workouts that is when my body changed and actually leaned out. I am not a huge cardio fan (although I do enjoy running) so love that weight lifting is so effective!! Thanks so much for educating us all today! 🙂
You are so funny Bekah! I used to do almost the opposite, only weights and little to no cardio. I’ve found a good balance now and really enjoy doing both. So glad you liked the post. 🙂
Yay!! I love other woman who are passionate about lifting!! One of my favorite things to do!!!! I love working out, especially lifting – you know I love this post 😉 Get it girl!
You look amazing right after your baby! I loved this post and how informative it was– I’ve done very little with weights (I don’t do much with working out at all, really). I can’t think of what one it is, but one of the Jillian Michaels DVDs incorporates weights and whenever I use them I feel so sore– in a good way!
You are seriously so awesome, I am really appreciating you sharing all of your exercise knowledge! Especially because I feel lame, I don’t know which exercises are any good or even how to incorporate weights into something like lunges, so thanks for that! I’ve been learning over the last few years that weight lifting is where it’s at for a slim, toned body! Have you heard of the new workout program PiYo? What do you think of it?