Don’t Be Scared of Weights

March 7, 2014|Posted in: Health, Workouts

Alright ladies, listen up!  Strength training is not only good for you but it is essential for physical fitness and keeping us healthy.  There is this unfortunate stigma out there that you can’t lift weights because you will become “bulky” or “too big”.  It’s just not true!

As most of you probably know, men are the main producers of testosterone, not women.  Because of this, men are simply built to be able to bulk up and get larger than us.  It’s just a genetic and biological thing and there’s pretty much nothing we can do about it.  Our bodies just aren’t built to get that big.  There are always exceptions to the rule of course and sure, some women can work really hard to get “big” by lifting extreme weights and adding supplements but those women are few and far between.  Don’t neglect weights just because you are afraid of bulk.

Lifting weights is super important for our bodies as women.  It provides numerous health benefits and keeps us toned.  Plus it actually aids in weight loss by helping your body burn more calories while sitting.  Muscle is a good thing – embrace it!

Another important fact about strength training is that it helps prevent osteoporosis.  As women, we are very prone to this unfortunately.  Our bodies go through a lot and by a certain age a lot of women get osteoporosis.  Lifting weights can help prevent this and keep our bones strong.  I don’t know about you but I don’t want my bones to get that frail so I will continue to strength train.

So what is the right way to do this?  What I have learned and experienced myself is that when you lift weights, you need to fatigue your muscles.  This is very important.  This means that if you are doing 3 sets of 5 pounds curls at 10 reps and you don’t feel tired, it’s not doing much.  The last time you curl that weight, you should be struggling some to lift it.  It shouldn’t feel easy.  This might take some trial and error to figure out what your appropriate weight is but I encourage you to figure it out.  Start with 3 sets of 10 – 12 reps and see what works for you.  If it’s easy, go up in weight.  If it’s too hard and you can’t finish the last set, you need to lessen the weight.  Find that point where you can do the sets but you are struggling on the last one.

As you get used to doing this amount of weight and it gets easier over time, increase your weight by 5 – 10%.  This will make sure you are continuously improving and fatiguing your muscles.  This means you get to a point where you are building the right amount of muscle, getting stronger bones, and burning more calories.  Plus, you will a nice body to show for it!

I want to encourage you to follow along in my health journey through what I learn and experience. I hope there is something you can take away from Fit Busy Female that inspires you to start taking control of your health and feeling better every day.

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