The repetitive thud of footsteps echoes throughout the cardio room. A group of women run on the treadmill, all wearing the same grim expression on their face as they crank out their hour of monotonous cardio.
I enter the weight room and notice a complete gender shift. There are only males lifting weights, but they look focused and, dare I say, perfectly at home. But it shouldn’t be just men who feel comfortable in the weight room. Ladies should really be utilizing the weights too. Resistance training is the game-changer to a well-built physique.
"But weights make women humongous," my friends who didn't know better used to say.
That is entirely untrue. Women fear weightlifting because of the common belief that weight training will make them bulky and unfeminine. I myself, used to share this common misconception, until I started noticing famous female bodybuilders on Instagram. Their bodies were small and compact, with cinched waistlines and curves gracing their trim forms.
After reading their advice on bodybuilding, I decided to take the plunge and give weights a chance.
Women do not easily bulk up muscle and become the next Incredible Hulk, because they do not have the necessary testosterone hormone needed to create a large amount of muscle mass, according to Women’s Health Magazine. For women to bulk and create mass, they would need to eat an excessive amount of calories and lift heavy weights on a regular basis. I specifically make sure I keep my nutrition very basic and as natural as possible. I eat around 2500 calories daily, depending on my fitness goals, and eat a diet rich in lean proteins, vegetables and complex carbohydrates, and of course, some cashew butter.
I do a split set of lifting five days a week and cardio as well.
I usually train shoulders and triceps once a week, back and biceps twice a week and legs twice a week.
From what I’ve seen, weights will actually give women a shapely physique while cardio will keep the body trim.
I've found that lifting moderate to heavy, is the key in changing your body. Sure. Little five pound dumbbells are a great way to start off with on day one, but to really get those rounded glutes, strong thighs and sexy abs, women need to train heavier.
For me, strength training creates confidence. Before weight training I used to have anxiety walking around town by myself. After I incorporated training into my life, those fears have disappeared completely. I now walk with more purpose, which in turn has greatly improved my self-confidence.
Weight lifting empowers me because its amazing to see the weekly improvements in strength, and to crush those daily goals. Last month I was ecstatic to finally be able to do pull -ups for the first time. This month I am working on developing something I have always wanted: Abs. These dreams and goals become possible for me because of the foundation of strength training. I encourage you ladies to give it a try and lift some iron.