Myth:
Lifting weights will make women bulky
A common concern of my women clients is the fear of becoming too bulky if they lift weights
Putting on mass is a full time job which requires a certain amount of volume lifted in the gym, staying in a caloric surplus AND plenty of sleep in order to repair and recover.
Lifting weights, yes sometimes heavy weights, is actually a great way to get lean (if that’s your goal). You burn plenty of calories when doing compound-multi joint movements like squats, deadlifts and lunges. Plus, the more lean muscle you have the less fat you store AND the more fat you burn throughout the day.
If you want a cardio effect WHILE lifting weights try doing tri-sets. A tri-set is 3 exercises performed back to back to back before resting.
Pick 3 strength exercises: One lower body lift, one upper body lift and one core move. A few of my favorites are
A1-Bulgarian split squats-3×8 per leg
A2-Incline chest supported rows-3×10 reps
A3-Deadbug-3×40 reps
B1-Dumbbell Romanian Deadlift-3×10 reps
B2-Dual Dumbbell push press-3×6 reps
B3-plank on stability ball with elbows moving in and out-3×12 reps
So, if you’re a woman go ahead, start implementing strength training into your regimen!
