As a woman who spends a considerable amount of time in the free weight area of gyms, I've noticed one consistent theme… there's barely any women! It seems that multiple stereotypes surrounding lifting have been perpetuated for decades: lifting is for men, lifting will make you bulky, lifting will make you gain weight, etc. I'm here to say that these are the most misleading statements that are quite honestly preventing women from attaining the figure they desire.
First of all, lifting is NOT just for men. Sure, the weight racks may look like a frat house, but that is because many women are simply too nervous to go over there, not because lifting 'isn't for women.' Many of the top female Instagram fitness influencers actually lift more often than they do cardio. The toned arms, cut legs, firm glutes, and slim waists assuredly did not come from spending hours on the treadmill or elliptical. They came from lifting!
Secondly, many women fear to become 'bulky.' I have had girls tell me, "I am afraid to lift because I don't want to look bulky or big." However, this is an overwhelmingly incorrect stereotype. Sure, if you started pounding five protein shakes a day, lifting twice a day, and taking steroidal supplements, you may begin to look overly muscular. But… lifting 3-4 times a week and increasing protein intake?
This will shape and tone your body immensely. The only disclaimer I would give is for overweight individuals. Gaining muscle will push out the fat under the skin, and potentially make you look heavier. If this is your situation, then I would encourage focusing on caloric deficit and cardio to lose the excess fat, while incorporating a small amount of lifting to maintain current muscle mass. However, for women currently at a healthy weight, incorporating weight lifting into your exercise will reshape your body significantly.
Lastly, I will address the common fear of weight gain. Here's the truth. It is very likely that you will gain weight when you begin to lift. Muscle is much denser than fat, meaning that growth of muscle will often increase the number on the scale while your body actually looks healthier. If weight is a mental block for you, I encourage you to hide or throw away your scale for the first month.
The upside to the weight gain is that muscle gain actually heightens your metabolism and calorie burning ability, meaning that any excess fat you may have will actually be easier to lose once lifting is implemented. From my personal experience, I gained about ten pounds when I became serious about lifting and tracking my macronutrients (fat, carbs, protein). However, I look more like an athlete than simply a thin individual, so I have no hard feelings for those ten pounds.
If you don't know where to start, utilize Pinterest, Instagram, or YouTube to learn the basics. Back squats, front squats, dumbbell rows, bench press, and bicep curls are very basic lifts and a good place to start. Adding in two lower body and two upper body lifts a week can produce a noticeable positive change in your body in as little as a month. So, ladies, get off the elliptical and get to the weight room!
