We can handle the minor inconvenience of someone merging into our lane at last minute or having to wait in a long line at the grocery store. But nothing grinds our gears quite like the common lore that women who lift weights will get bulky muscles. Strength training for women should be celebrating, not shunned by society. Trust us – bodybuilding is a lifestyle, not the result of a few strength training sessions a week. Whether you’re looking to lose weight or bring all the groceries into the house in one trip, strength training will help you achieve your fitness goals. Here’s why the only push-up in your life shouldn’t come in the form of a bra.
Napping will get a lot more productive.
Don’t have time to hit the gym today? No problem – take a nap instead. The more muscle you have, the more calories your body will burn at rest. Not to mention, you’ll get an added bonus of a metabolism boost after each workout. And we’re not talking a quick peak; your metabolism can be hard at work for more than 24 hours after you hit the gym. Compare that to your post-workout calorie burn from cardio, which lasts only as long as your heart rate is up. Even if you’re addicted to feeling the burn (and that post-workout calorie burn), it’s important to let your muscles repair themselves between each workout. We suggest starting off with only one to two sessions of week, each targeting a separate muscle group.
Hit your goals faster.
Have you been dying to slip on your favorite pair of skinny jeans? It’s time to swap your cardio routine for some strength training. Did you know that one pound of fat takes up 18% more space than a pound of muscle? If you did, then you wouldn’t do as much cardio as you do now. Doing too much cardio can actually result in muscle loss. Kiss those extra calories burned at rest goodbye. Also, say good riddance to the rumor you heard about how muscle turns to fat if you stop working out. They’re made of two entirely different types of cells, so it’s physically impossible for that to happen.
The scale won’t matter as much.
Numbers are a dieter’s worst enemy – the calories per serving, the size of your jeans, and the dreaded number on the scale. While your feelings about math may never change, strength training gives you a positive outlook on weight. Sure, at first you might panic that all your hard work at the gym isn’t making the scale budge, or the number might increase (gasp!) but don’t be alarmed. Your power lifts will lead to empowerment in your daily life. You’ll feel like JLo in your jeans and pretty soon your significant other will be asking you to open the jar of spaghetti sauce. Not to mention, you’ll be looking forward to increasing your weight… at the gym. Hello, 20 pound dumbbell!
Gain some curves.
Yup, that’s right ladies. The exercise you thought would make you more manly actually accentuates your feminine figure. Weightlifting will help you sculpt your dream body, whether that’s a slimmer waist or bigger behind. We’re begging you not to worry about “getting jacked.” A woman’s natural hormone level isn’t high enough to transform you into a prettier Arnold Schwarzenegger. And slurping a protein shake is a good post-workout snack, not a potion that will turn you into a bodybuilder.
Your doctor will thank you.
The older you are, the more susceptible you are to illness and injury. Did you know that weightlifting increases your bone density? Buh-bye, osteoporosis. Lifting heavier weights also increases your heart rate, allowing you to get the same cardiovascular benefits as you would slaving away on the elliptical.
Feel more empowered.
It actually breaks our hearts that many women are afraid to try strength training because they feel intimidated at the gym. At Boost Fitness, we created a safe space for women (and men!) to give weightlifting a try. The weightlifting moves you’ll learn in a Group Power and Group Active class can be transferred to the main floor of the gym – this time with confidence and proper form.
- Group Power will push you out of your comfort zone with its full-body workout. The barbell will become your best friend as you sculpt and tone your arms, legs, back, and core.
- Group Active is great if you want a healthy mix of cardio and weightlifting in a 60-minute package. Start off the class with moves similar to those featured in Group Blast. Then, lower your heart rate with high-rep weight training with a pair of dumbbells.
Nervous? Don’t be! Here’s how to get ready for your first group fitness class.