The Weight Lifting Myth About Women

It's seems like every girl I talk to has it all figured out. They tell me that they don't want to lift, they just want to "tone" because they know their body and if they lift they will get bulky.  

It is really unfortunate that this is what a lot girls think because they are really missing out on a lot of the benefits that they can get from strength training. I hope to explain why strength training is important and how it can benefit girls who want to "tone."

First, I'll go a little nerdy on you and give you the Layman's version of strength training. Strength training is preforming repetitions of an exercise that cause fatigue between 8–12 repetitions. Then repeating that exercise for 3–4 sets. As you progressively get stronger, you add more weight to fatigue in the same rep range. This is the basic formula for strength training. Strength training happens between 8–12 reps, any more and it begins working the endurance of the muscle. It is also very important to pick a weight that makes it hard to finish the last rep.

So you want to get "toned" ...right? Which essentially means you want less fat and to gain more muscle. Without strength training, your plan to "tone" is only to lose fat and hope you have enough muscle underneath to look toned. Imagine if our snow plows plan was to set out plowing a frozen field and hope they uncover a road.  Instead of uncovering the road that they worked hard on building in the summer. Toning without building muscle is like trying to uncover something you're not sure is there. Arguably, crazier than a snow plow trying to uncover a road in a frozen field.

The moral of this story is quit listening to your Women's Health magazines that are telling you to do endless body weight squats and put some really weight on the bar and do some squats. I recommend finding a workout buddy and start with some simple exercises. Most importantly have fun with it—exercising is extremely beneficial.

Stay Awesome! 

-Collin

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Collin's post is so true. I used to think that I would get bulky. Until I started lifting...I'm 4 months in and I am seeing results like I never would have imagined...FAR from bulky. I am so happy with how my body is responding and places are really toning up. Especially my core. That is the one place I never would have thought would have changed because of weight lifting. I always figured endless ab workouts and the right food would create that transformation (which it very well does). But lifting weights had really helped me stabilize my core which is constantly contracting while I pick up heavy things and set them down (weight lifting).

Even if you use light(er) dumbbells, at least you're getting somewhere. Don't be afraid to start. I felt like I looked like a whimp when I started and I was using 10lb. dumbbells. But no one in the gym is going to judge you...you're there, off the couch, trying to better yourself...that's enough to earn respect. 

Enjoy, ladies!