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Enlightenment

Women & Weights: I Don't Want Big Muscles

3/22/2021

16 Comments

 
I've been going to the gym consistently since the belly must go challenge and can't help but notice the number of women that shun weights and instead opt for cardio based machines such as treadmills for the entirety of their workouts. While there's nothing wrong with cardio intensive training programming, the fact is you're not optimizing your training to get the full benefits of being a gym member. I recall overhearing a conversation between a lady and a trainer at the gym I go to and the exchange baffled and amused me in equal measure. The trainer had this lady warm up on a treadmill as he should and later decided to put her through an exercise circuit that involved the use of weights. Upon being presented with dumbbells for an exercise she flat out refused to use weights. She said and I quote - 'I don't want to look like a man. I don't want muscles and I'm not here to get a hard body!' 😂 This comical response made understand women's reluctance to lift weights but the thinking is deeply flawed. A prime example of this is the fact that in every gym you'll find men lifting weights and grunting while making all sorts of faces as they do so, my dear sisters, how many of those men have muscles? My point is, it's not easy to build muscle and get bulky. If it was all men would be out there flexing but they're not.

The main reasons I advocate for all women to lift weights🏋‍♀️ are:
  • Increased caloric expenditure🔥
As you build more lean muscle through resistance training your resting metabolism will increase as well. It takes more energy/calories to maintain muscle than it does fat so build muscle to turn your body into a fat burning machine. Burning more calories throughout the day (even at rest) can be a huge contributor to you maintaining or getting to the dress size that you want.
  • Improved body composition💪
Body composition is what makes up your body. Typically, you're made up of bones, water, fat and muscle. You can't do anything about your bones, you can manipulate your water levels temporarily but what you can really influence long term is your fat and muscle components. Despite what you favorite song encourages believe me when I tell you that a 'wiggle wiggle' body is a health problem. Excess body fat is detrimental and serves as non functional weight. Strive to get rid of the excess baggage and build lean muscle mass on your frame. Perfect way to do this is strength training.
  • Improved mood & confidence😎
Strength training triggers a dopamine and endorphins response which will improve your sense of well-being, general mood and motivation to tackle other things in your life. People that lift weights and exercise (consistently) in general are happier and more driven individuals.

Training advice
Women should aim to lift weights x3 times per week. There's no downside to lifting weights, only upside. You won't get bulky and you won't wake up with a beard. You have lower testosterone levels than men so development of big muscles is NOT your portion.

Conclusion
Why pay to only use a treadmill when you can freely run outside🏃‍♀️? Stop shortchanging yourself on the monthly gym subscription that you pay, use all the equipment that your gym charges you for. Lift weights for a better body and improved health outcomes.

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16 Comments
Chrisa
3/21/2021 11:25:26 pm

You won't wake up with a beard LOL Knowledge is really power. Also the trainer in the above story should have educated the lady on the benefits of lifting weights but I guess when you know better you teach better!

Reply
Given Majula
3/21/2021 11:41:15 pm

Those were my exact sentiments when he shared this story. Most of the time when you embark on a training program the trainer doesn’t explain the benefits of the different workouts and why you actually need to do what he’s asking you to do. Either there’s a knowledge gap or they just don’t see it as relevant.

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Roadrunner Zambia link
3/22/2021 02:08:18 am

I suspect a bit of both..knowledge gap and the thinking that explaining is not relevant.But, what you must always remember is that you're at the gym to move your body and get active. That's the bottom line.Focus more on exercising in general and less on the 'why & the hows' of the exercise selection. At least in beginning. As you gain more experience you can get technical with it if you wish.

Roadrunner Zambia link
3/22/2021 01:04:56 am

Knowledge is power indeed!
Believe me he tried...with newbies in the gym there's usually two kinds. Those with preconceived notions (ntota!) of how things should be done in the gym and those that are open minded and willing to learn from others. This particular lady was the former. Listen, If you find yourself in an environment like this strive to be the latter. Be a sponge and absorb as much as you can from people that are more experienced and knowledgeable than you.

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Given Majula
3/21/2021 11:32:06 pm

🤣🤣🤣 more myths dispelled. Enjoyed this blog thoroughly

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Roadrunner Zambia link
3/22/2021 01:24:09 am

Lol, I had to expose the truth about these things!

I'm happy to know that:)

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Chileshe
3/22/2021 12:13:18 am

Another insightful piece. Keep the info coming, it takes time and effort to change mindsets

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Roadrunner Zambia link
3/22/2021 01:26:08 am

Thank you my brother! I intend to. I'll keep singing the same song like a broken record until it sticks! Mindsets WILL change!

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Musanda
3/22/2021 12:58:28 am

Great article. Facts 💯

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Roadrunner Zambia link
3/22/2021 01:58:19 am

100% facts! You're a regular at the gym so you know what's up!

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Zamiwe
3/22/2021 01:34:27 am

Very interesting i must say...i found this article quiet informative.......

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Roadrunner Zambia link
3/22/2021 02:00:12 am

Objective complete!
Thank you for taking the time to read it and I sincerely hope that you won't shy away from lifting weights the next time that you're at the gym.

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Zam Zam
3/30/2021 07:24:26 am

"How many of those men have muscles?" 💀💀💀

Anyway, this post has encouraged me to get back in the gym asap. Let me go fetch my kettle ball and beard 😂😂😂

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Roadrunner Zambia
3/31/2021 12:37:27 am

Lol, it's facts right? Few men at the gym actually have visible muscle yet they're all lifting weights! That should tell you something - it's not easy to build the kind of muscle some women are afraid of!

I'm glad it has:) Please get back to it!

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Patrick Mwananshiku
3/31/2021 11:27:46 am

I agree with this completely. You don’t go from soft to extremely muscular overnight and the way one trains with weights also defines the type of body they’re building.

If only it were as easy as lifting weights and waking up all buff. 😂

Reply
Roadrunner Zambia
4/2/2021 12:08:11 pm

💯 Yup! A few reps with a dumbbell won’t blow you up. If it did then we’d have lot more buff people out here but we don’t! The struggle is real in the gym. Getting big and muscular takes an incredible amount of deliberate hard lifting effort and copious amounts of food over a sustained period.

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