Women on weights with Michela

Weight training doesn’t have to be just for men, here are some tips for women looking to tone themselves up.

Weights
Flickr/Greg Westfall

By Michela Fiorido [Sports Bureau Chief]

Myth #1 – Lifting Heavy Will Make Women Bulky

I know you’ve seen those internet pictures of female bodybuilders that look more like men, but know that this is the result of steroid use and hormone manipulation. It is simply not possible to get that big without the use of male hormones and/or steroids.

Now, that we’ve gotten that out of the way, ask yourself “why don’t I lift heavy weights?” Muscle burns far more calories than fat, so the more muscle you have, the more you could just sit around and still burn calories. Sounds nice doesn’t it?

However, this is not the kind of muscle you get when you do 50 bicep curls with a two pound weight. Let’s be honest – that is virtually useless and is such a waste of time. When are you ever, in real life, going to be lifting something light 50 times in a row? Never.

What I’m trying to say, is that you should start to lift heavy because it mimics the weight that you may have to lift in real life. It would make hauling groceries that much easier, minus the sore back the next day.

Moreover, muscle tone, that is tone, not bulk, is achieved in a far faster time if you lifted heavier. And think of the time you will save at the gym. If you lift heavy, you only have to do 6-8 reps per set, whereas you’d  normally be sitting there with a two pound dumbbell for 50 reps. So you want to start lifting heavy – where do you start?

Whether it be bicep curls, tricep pulldowns, or squats, to prevent injury make sure that you select a weight that you can complete eight reps with in proper form. You know you’ve found the correct weight to start at when you can finish eight reps properly, but it still feels relatively difficult to complete the last few reps.

Every week-and-a-half to two weeks either increase the weight or increase the reps, however do not do more than 12 reps. If you can complete more than this amount easily, your weight is too light.

Ideally, you should be increasing weights as opposed to reps, unless you hit a dreaded plateau which will be discussed next week.

Before starting any fitness routine, consult a qualified fitness professional.