Strength Training for Women: Why It’s a Must!

Strength training for women. Does not the very subject make some women happy (strong!) and some very, very scared about “bulking up?” To help address that we’ve got a great guest post from FabFitFun (they rock — check ’em out!) on why strength training for women is a total MUST!

strength-training-for-women

Don’t lie. We know that you hear the words “strength training for women” and have a mini internal freak out because you’re afraid you’re going to end up like this:

giphy

But guess what gals, you couldn’t be more wrong! Renowned strength and conditioning expert Holly Perkins has helped influence professional athletes and elite marathon runners. And now, she’s about to influence your routine as well. Holly dropped some heavy knowledge about strength training for women, and totally changed our perspective. After reading her thoughts on the matter, you won’t be able to wait to hit the weights!

Holly Perkins on Strength Training for Women

Why it’s important: In order to make real progress in your fitness level, strength training is essential. Cardio will only make you a smaller version of your same self. The benefits of strength training include increased resting metabolism, improved mood, optimization of hormones and the ability to truly remodel your body.

How to get started: Strength training will change your life. It may feel overwhelming at first, but here are some easy tips to get started.

  • Aim to complete two strength workouts every week.
  • Choose a weight that is challenging enough that you have to really work to complete 10 to 12 reps.
  • Increase the weight load when completing 12 reps becomes easier.
  • Fuel your body pre- and post-workout with protein such as a Promax Lower Sugar protein bar. (My go-to is Promax LS protein bars in Peanut Butter Cookie Dough. I often have half a bar before a workout and half after.)

If you already lift weights, tell us how it’s changed you and your body! And if you’re new to strength training for women, try one of these workouts, and let us know how it makes you FEEL! —Jenn 

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5 Comments

  1. I totally agree that strength training is extremely good for you – and that gif is hilarious! – but I’m not keen ont he suggestion that there’s something wrong with being a muscular woman. It’s bad enough getting it from guys in the gym with a bit of a complex. Whatever the reasons you’re strength training and however you want your body to look (as long as you don’t have a disordered view of yourself), that’s cool with me!

  2. Sarah, we totally agree! “Beautiful” and “fit” doesn’t have to look any certain way in our eyes! Big muscles, small muscles, we’re all different! 🙂

    —FBG Jenn

  3. I think for a lot of women who are uneducated about strength training fear bulking up. There are a lot of fitness magazines, websites, blogs, etc., that are geared more towards women who compete, want to compete or who want to appear like they do; tight toned arms with clear demarcations of biceps, triceps and shoulders. 6 pack abs and quads clearly defined and very tight, sculpted glues. They think lifting weights will make them appear to look like these women not knowing what it really takes to get to that point. Women react to pictures. Pictures speak a thousand words so women tend to go to yoga or Pilates classes hoping to avoid bulking up.
    I think pics of women who are very fit but are more toned than muscular is needed and clear definitions of what it takes to bulk up and what it takes to be toned and pictures that illustrate this.. Also explaining how lean (body fat %) you must be to have very defined muscles.
    I think if we start speaking to those facts, explain to women what they are seeing and how it is accomplished is a great start to breaking down the barrier of women strength training. It is a personal choice.
    If you choose that you prefer to be toned; identify what it takes, strength training, nutrition & body fat %.
    If you choose to be more muscular & cut; identify what it takes with strength training, nutrition & body fat %.

    As always, celebrating a fit body no matter what path a woman chooses.

    Peace & light,
    Namaste

  4. I don’t fear it- I just hate how it makes me feel (like barfing!) And, I powered through about 6 months of strength training classes even though I hated it with no visible results. I WISH it WOULD bulk me up! It’s an awful lot of effort for no result.

  5. I started a structured, strength training program in the middle of March. I have always been the cardio queen and was too chicken to try lifting weights, or I’d go to the weight-room and pick whatever machine was free and do three sets of 15 reps and be done. That all changed this March. I’ve found that not only am I stronger, my body is changing, and I’m losing inches. I was so focused on losing weight instead of worrying about fat vs. muscle percentages that I was missing the big picture. I’m fitting into clothes that I haven’t been able to in some time, and I just feel healthier. It also has given me a huge confidence boost! I wore shorts to the gym for the first time this week in a very, very long time. I was once so self-conscious of my body, but I feel like a badass when I lift weights, and I feel like a badass most of the time outside of the weight room now too. 🙂