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The Women’s Training Zone

by Dec 29, 2021Fit Tips Blog

The Power of Strength Training for Women

So many of my female clients dispel the myth that ladies shouldn’t strength train! Sometimes ladies are afraid of Resistance Training, thinking it might “bulk them up”. Michelle, pictured here, proves it’s exactly the opposite! Muscle burns loads of calories, so building muscle is a key for ladies to take fat off the belly, hips, arms, back; wherever you have it. Muscle is what gives a woman her distinctly feminine shape.

As we can see, Michelle reshaped her physique, taking fat off of the mid-section and hips and building more shapely and defined arms, shoulders, and legs as well. She dropped two inches from her waist and an inch from her hips while also sculpting and firming! Great work!

The Role of a Personal Trainer

Utilizing a local Personal Trainer (guess who) she created a reshaping program that included mild cardio, strength training, and some very smart (though tasty) nutritional changes. Let me say it just one more time: muscle burns a whole lot of calories; in fact, muscle is the only thing on your body that significantly burns calories! The amount of muscle you have (or don’t have) actually determines how many calories you burn per day. Muscle dictates metabolism!

Muscle Density vs. Fat

And besides that, building muscle actually makes you smaller, because muscle tissue is more dense than fat. Picture this: a pound of muscle is roughly the size of a soft ball and a pound of fat is more like the size of a basketball. So, if you do resistance training and add 5 pounds of muscle, and only lose 5 pounds of fat – you took off 5 basketballs and added 5 softballs – you’re smaller. Significantly smaller! And those soft balls are all burning calories, while the basket balls weren’t – so you’ll continue to get a smaller, leaner body. Picture 5 basket balls in a wire basket, now picture 5 baseballs in a wire basket. Get the idea?

Misconceptions About Bulking Up

In general, Gals just don’t bulk up from lifting weights; they get the lean, toned sculpted look of a dancer. You ladies don’t have the testosterone needed to bulk up. In fact, men don’t usually bulk up either, unless they try really hard. You need to eat a whole lot of calories and lift really hard to bulk up; generally, weight lifting just produces a lean and toned masculine or feminine physique, depending on your gender. The myth is perpetrated, however, by men who do a lot of weight lifting, eat poorly and avoid doing their cardio. When that happens, the additional muscle is also surrounded by extra fat (because of the extra calories and lack of aerobic exercise). Look at your upper arm for example. If you add muscle and take away the loose layer of fat surrounding the muscle your arm is lean and toned. If you increase the muscle size and add fat on top of it, your arm just gets big and bloated. Don’t do that.

Embracing Weight Lifting

So lift some weights girls! Find some help on good form, in the library, online, or from a local trainer (my personal favorite). That way you’ll lift correctly and get the results you want without injury. Then do your cardio, eat smart- and transform! You can do this, ladies!

strength training for women

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strength training for women