Weight Lifting for Women
When I was little my fireman dad used to have me spot him while he lifted weights in the garage. I don’t really know what I was supposed to do if he couldn’t throw that 200+ pound bar up…but whatever.
When I got into high school I heard lifting could help with running so I decided to give it a try and asked him to teach me. We set up his weight bench in the garage…in Arizona…during the summer.
So there was that.
He taught me how to do all of the major lifts and how to use proper form and not kill myself. That summer is one of my favorite memories.
When I started my first year at the private Christian school, I registered a little late and got stuck in an all boys weight lifting class.
And then I legitimately cried…
I was not confident in high school.
It ended up being fine though and I enjoyed it.
In college I had weight lifting immediately following track practice. I LOVED it. I had two amazing weight lifting coaches who really took the time to help me. I’m a pretty small person and I don’t have the power behind me to really go crazy with weight, but I find it really fun. You are your own competition. Lifting gives you fairly quick results and you can physically see yourself change and get stronger. Going from not being able to do any pull-ups to being able to do 10+ with a weighted vest is a super cool feeling.
I LOVE to run. Pretty much everyone knows that about me because it’s such a big part of my life. But it’s not the only thing I use to stay in shape. I run because it’s fun, but if I had to pick just one way to stay in shape, lifting would win.
I started seriously lifting weights again last year and it’s made such a huge difference. I hurt my foot and I had to stop running for several months. I kept lifting and I didn’t gain any weight, I actually lost weight.
Not to make this about weight, but it was interesting to see what happened.
All of that to say, weight lifting for women has so many benefits. If you are a runner, you should also be a lifter. It will make you faster and build your endurance- guaranteed. After I started lifting was when I really started to excel at running.
Also, if you want to lose weight, you should lift. Unlike cardio, when you lift weights your body continues to burn calories for hours after your done. Weight lifting helps build better metabolism. Plus, it’s really fun once you learn what you’re doing.
I think a lot of girls/women are afraid to lift weights. Most people are not set up to do it at home and going to the gym can be really intimidating if you don’t know what you’re doing. Especially since weights are typically monopolized by a bunch of buff guys.
(Really though…all they’re doing is chewing protein powder and checking themselves out in the mirrors. Don’t worry about them).
Here are a few suggestions to help you feel more comfortable at the gym:
- Learn what to do before you go…use proper form and don’t give the buff guys an excuse to come over and correct you.
- Unless you’re single and they’re flirting with you…then keep doing what you’re doing…you clearly know what’s up
- I’m Kidding…. (kinda)
- Don’t use your phone while lifting…you tend to get in people’s way when you’re not paying attention.
- Everyone has to use the 5lb and 10lb weights when they first start. Except the buff guys…they always use too heavy of weights and pay for it with bad knees and shoulders.
- Don’t continue to use 5lb and 10lb weights. Once you know correct form and have been lifting for a few weeks, it won’t do any good to use the baby weights – you wont build any muscle!
- Re-rack your weights.
- Learn gym terms like ‘Re-rack.’ Also, start using words like Dude, Bro, Swole, and Gainzzz in your everyday vocabulary.
- Don’t use multiple pieces of equipment at the same time.
- Put your bag in the locker room…don’t carry it around with you from place to place.
- Don’t crowd the buff guys…they like their space. Plus you don’t want to get wacked with their (too) heavy weights.
- It’s frowned upon to look like you’re swinging by the gym on your way to prom. However, a messy bun that may or may not have taken 20 minutes to perfect is acceptable.
- Don’t block the buff guy’s view of himself in the mirror. He can’t physically lift unless he can simultaneously check himself out.
- And if you’re wondering if you should wear those spandex, probably don’t wear those spandex