Ok I am just gonna have to put this out there put down those puny weights. First let me say I applaud all of the women who want to work on improving their strength by including weights into their workout program.
Losing weight is not made by cardio alone. Muscle burns FAT and increases the metabolism so the more you build the better off you will be.
Also, since we women lose muscle as we age, weight lifting helps reverse the sands of time and can actually be our “fountain of youth”. With all of that said…let me proceed.
Put Down Those Weights
Put down those 3 lbs hand weights. Seriously! Unless you are injured or rehabilitating they are relevantly USELESS! What are they going to build? Nada!
I know there has been a bunch of back and forth on high reps, low weight or high weight low reps. And even with that debate on the table let’s just all agree doing any type of workout with 3 lbs hand weights will not benefit much.
My 6-year old plays with the 3 lbs hand weights (and yeah I have a pair and can’t for the life of me remember where I got them but trust me I don’t use them for anything other than a paperweight).
You Won’t Bulk Up
Women get overly concerned with bulking up when they start lifting weights and it has been said over and over again via multiple trade publications and scientific evidence – we women do not have enough of the hormone testosterone as men do to BULK UP like they can unless you on THAT STUFF (steroids).
If you are 100% natural ladies, all you stand to get is a tighter body, shapely curves, nice shoulders, defined back (for those backless dresses and shirts) and a perky bottom. Who doesn’t want that?
The way you get there is lifting HEAVY! I don’t mean trying to pull up 100 lb weights because you may not be there yet but you definitely won’t get there with 3 lbs weights.
Get An Assessment
Get an assessment from a certified personal trainer like me and complete a fitness test. Through that method they should be able to assist you with identifying the right weight for the right exercise you should begin lifting with.
Legs have larger muscles and are stronger than arms so the beginning lifting weight for your legs is more than likely not going to be the same as the beginning weight for your arms. One size does not fit all here (no pun intended).
It Will Be Challenging
Let me say – when lifting heavier weights and taxing your muscles – it is not going to feel like a walk in the park AT THE TIME.
You will also more-than-likely be sore the next day or two as your body adjusts to the weight, exercise and motion. That is ok – unless it is debilitating, your body is rebuilding and will come back stronger and over time you will get stronger.
When that happens you want to go UP on the weight and push to get even stronger. I recommend increasing the weight every 3 to 4 weeks.
Again, unless you roid raging you are not going to look like a man. Your muscles will be sleek, defined and accentuate your female shape.
Let’s Wrap This Up
Ok – off soapbox, rant over. I hope you find this helpful and stop being scared of the heavy weights. Be sure that with ANY new workout program you get clearance from your physician so you don’t go out there injuring yourself and saying Femme Fitale Fit Club told you to do it.
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Disclaimer: This post contains affiliate links. I own the following hand weights set below and love it because you can go as heavy or as light as you want by simply screwing on and off the plates. The bar itself weighs 5 lbs so add 2 more 5 lb weights and you are pumping 15 lbs. I highly recommend it.