Why you should lift heavier
In my experience as a trainer, lifting heavy has always had a sort of stigma surrounding it. We’ve all heard the reasons and the rumors: Lifting heavy will make me too bulky. I want to get lean, not get big. Heavy weights are for guys. It’s too intimidating. The list goes on.
For the last few decades, there was always a common misconception around gyms, that the ‘heavy weight’s’ area was the men’s domain, while women were best to stick with aerobics classes and itty bitty dumbbells.
The good news – this is so far from the truth in today’s world!
It is true that spending time in the weight room can feel very daunting. Men ogle, weight machines look confusing, and we can all feel hesitant about where to begin.
But what we need to realize is that weight lifting is just as important for women as it is for men – even if the gym floor doesn’t always feel like the warmest and most welcoming space.
While weight training has been proven to strengthen bone density in women, strength exercises also help torch fat and increase lean muscle mass. Yes. You heard me. Lean muscle! This in itself makes lifting a crucial form of exercise for losing weight and staying healthy.
Studies have also shown that lifting heavy weights makes the body more ‘insulin sensitive’ by encouraging the production and release of growth hormones and testosterone – which in simple terms, means that the body becomes better able to utilize sugars and carbs for fuel! #winning
So not only should women be lifting weights, but we should be ditching those light dumbbells in exchange for heavier ones.
Train for Your Objective
There are three main strategies when it comes to lifting weights – if you do a super heavy weight for 1-5 reps, you’ll build strength. If you do moderately heavy weight for 6-15 reps, you’ll build shape and definition, and if you do a lighter weight for more than 15 reps, you’ll gain strength and endurance (ideal for triathletes and other endurance athletes).
Here are a few common myths you’ve probably heard about women and weight lifting – and why you should feel good about reaching for more weight:
Lifting Heavy Will Make You Bulky
This is one of the most common reasons I hear as a personal trainer and instructor. But this myth couldn’t be further from the truth!
What we think of as ‘bulk,’ comes from a combination of testosterone, daily weight training, and consuming more calories than normal. But if you aren’t working muscles groups to failure six days a week or eating extra calories to bulk up, then lifting heavy will actually make you leaner – not bigger! #fact
Lean Muscle Comes From Lifting Lighter Weights
Most women, out of fear of gaining bulk, will lift lighter weights, and just increase the number of repetitions they complete.
While this will increase your endurance, at a certain point your muscles will adapt, and your body will cease to increase in strength, or physical change.
There is no one strategy that is better for building lean muscle, but lifting heavy can be just as effective at building lean muscle. In some cases, it might even be more effective.
We must remember that the most important component of weight lifting is pushing our muscles to reach ‘progressive overload.’ Essentially this means changing the amount of weight and reps you use for each muscle group, so that they don’t adapt to a particular challenge.
You can do this both with light and heavy weights – and still build lean muscle.
Weight Lifting Doesn’t Burn Fat as Effectively as Cardio
Cardio is great for you – running, cycling, and other aerobic exercises increase your endurance, improve your circulation, and help regulate blood sugar.
But cardio won’t help you build strength, define muscles, or lose weight as effectively as weight training.
While you might burn more calories overall during a cardio workout, weight training increases your ability to torch calories long after you leave the weight room.
The result? Less fat, more toned muscles, and a better metabolism. Yes please!
Lighter Weights Help You ‘Spot Train’ Problem Areas
The myth of ‘spot training’ to lose fat, or focusing on a problem area like your abs or arms is sadly, just a myth. Targeting a single area of your body in your workouts is an ineffective training method, and can even lead to overtraining a muscle group.
Lifting heavier will help you burn fat more effectively and tone your body as a whole. Losing body fat overall is what will reveal the muscles – like those abs you’ve been trying to spot train. But you’ll have to steadily increase the amount of weight you use in order to torch fat, build muscle, and look super sleek and toned.
It’s too intimidating. Or just for men. Or not right for me.
I’ll be the first to admit that intimidation in the weight room is real – but don’t let fear keep you from challenging yourself to grow, and become better!
Too many women fear they are too old to being lifting weight, or haven’t invested enough time in training for lifting to be effective… which is simply not true.
Even if you’ve taken a break from training in the past, or were hesitant to begin in the first place, one or two resistance workouts per week can get you back on track and help you begin building muscle again!
Still scared? Come train with me in a friendly, safe and ogle free environment at CrushCamp!
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Want more details? Visit www.crushcamp.com for more info or contact me directly at christina@crushcamp.com .