Weight lifting is finally starting to be more widely recognized as an appropriate/essential activity for both men and women due to both the aesthetic and health benefits weight lifting provides.
"But don't women get bulky?" NO.
As a woman, your body does not produce near enough of the required hormone levels needed to produce a bulky look.
"But I've seen bulky women before so...?"
So, with the use of steroids or other performance enhancing drugs, yes you can achieve this look. However, naturally without those, definitely not.
In fact, if you are a woman, weight lifting can actually enhance your natural feminine curves. For example, when building some muscles in the shoulders and having your upper body appear a bit wider, this can make your waist look smaller helping to create a more hourglass shape. Not to mention, when your deltoids pop, it creates a rocking slimming look in any dress, tank top, or anything where you can see your arms.
More benefits of weight lifting include:
Improved posture
Increase bone density (more bone mass)
Improved sleep
Easier weight loss and increased metabolism
(For more info on this, get your FREE copy of my weight loss guide at the bottom of any page on my website).
Improved performance in daily tasks
More independent
Improved confidence
Greatly reduced risk of chronic diseases including some types of cancers and heart conditions.
Improved/healthier body composition
Better energy
Better regulation of blood pressure and blood sugars
Improved balance
Improved sports performance
Improved overall quality of life and even more!
Tips for getting started:
When starting your weight lifting journey, the most important aspect, is to perform each lift while also maintaining good form. Without proper form, you can say goodbye to benefits and hello to injury.
Follow progressive overload principles and you will continue to see results.
Don't chase soreness. Soreness can and does happen, but that is not a good indicator of how effective your workout was.
Take rest days. Less can mean more. If your body doesn't have time to recover and adapt, you will not progress effectively or efficiently.
Intensity is required for change. Lift heavy with good form. If you are not challenging yourself, don't expect to change.
Switch up your program (reps, sets, rest, exercises) every 4-6 weeks to continue progressing.
Lastly, keep in mind the longer it takes you to get started, the longer it will take you to get results.
You've got this! Happy lifting!
-Jessica
Coaching inquires:
jessicacazesfitness@gmail.com