Women weightlifting tends to have an element of fear associated with it for women which, for starters, can lead to not starting at all. As a female who was overweight and lacked the confidence to go into the gym just to start, I am telling you that weight lifting is where there are the most gains. My weight loss journey started from 270 lbs and levelled out at 140 lbs strictly based on diet and weightlifting. I can tell you personally that, as a women weightlifting and facing the fears of the free weight section, was absolutely something that intensified the hesitation of even starting.

To start, the fear of the free weight section being predominantly gawking/judging us, the way you look in the mirror in those unfamiliar positions, if you are wearing the proper fit or the sweat you leave behind on the benches from ALL parts of our bodies, all subsides once you put your bullshit aside – and try it. The force and power you feel once you start, I can promise you that our lack of confidence does not warrant not giving weight lifting a try. Frankly, all of this is in our heads.

As women we often suffer from confidence issues especially if we are not in society’s ideal physical shape or what we would like for ourselves. These confidence issues actually stall us from actually accomplishing what we would like to meet for our own personal goals. In saying this, the point of this article isn’t to discuss some sob story about how I became overweight and how I conquered it, it’s to address the tips and tricks and myths about women and weightlifting. 

Let’s take a look at the common myths that surround women and weightlifting

woman weightlifting

Lifting weights will make women gain weight and muscle or give their body a “bulky” appearance.

• Women shouldn’t lift heavy weights because it’s dangerous.
• All women are in the gym to loose weightAny woman that lifts weights will gain muscle and look like a bodybuilder.
• Lifting weights doesn’t burn as many calories as cardio, so it can’t be that good for women.
• Muscle turns to fat if you stop lifting weights.

These myths are not supported by facts, and women should not be afraid to lift weights.

Lifting weights can help women develop good movement patterns, improve self-confidence, increase resting metabolic rate, decrease the risk of metabolic syndrome, and improve bone mineral density. Women can gain the same amount of strength as men with less muscle size, and lifting weights can help tone muscles and raise metabolism without bulking up.

There are actually many more benefits to weight lifting for women such as:

• Improved strength, which can help with daily activities and prevent injuries.
• Lower body fat and increased muscle mass, which can help with weight loss and body composition.
• Improved athletic performance, such as increased speed, power, and endurance.
• Less back pain, injury, and arthritis, as weight lifting can help strengthen the muscles and joints in the back.
• Increased calorie burn and metabolism, which can help with weight loss and weight management.
• Improved bone density, which can help prevent osteoporosis and other bone-related conditions.
• Increased confidence and self-esteem, as weight lifting can help women feel strong and capable.
• Improved balance and coordination, which can help with daily activities and prevent falls.
• Resistance training is the best way to prevent and reverse loss of muscle for older adults, and for women in particular, it is an effective long-term strategy to preserve muscle and positive changes in body composition.

Women have historically shielded away from weight lifting for the fear of looking too masculine or getting too big. The reality is that this will not happen. You would need an enormous amount of testosterone/supplements and an extremely high protein in their diet.

How does one who lacks the confidence or experience start weight lifting? It’s simple. Do it.

Here are some tips and tricks to help you get started on your own:

• Increase your training volume by doing more workouts, sets, and reps.
• Lift heavier weights to produce the overload needed to build muscle, aiming for 65-80% of your one-rep max in the 8-15 rep range.
• Control the weight through every part of each rep to maximize muscle activation and growth.
• Choose the right exercises that target the muscle groups you want to build, such as compound exercises like squats, deadlifts, and bench presses.
• Pay attention to your reps and sets, aiming for three to four sets of eight to 12 reps for muscle strength, and lighter weights and higher reps for muscle endurance.
• Include high-intensity interval training (HIIT) to burn fat and build muscle simultaneously.
• Consume enough protein to rebuild the muscles after weight lifting, aiming for sources like lean meats, fish, eggs, and plant-based protein sources.
• Get enough rest and recovery time to allow the muscles to repair and grow, aiming for at least one rest day between weightlifting sessions.
• Educate yourself of the proper form for each exercise. If a trainer is not in your forecast, youtube is a good resource. 
• If you have a small amount of time, focus on full body workouts, rotating primary muscles.

Let’s go full circle. We are women, we are strong. Why not face our fears and  insecurities – once we do we will be stronger and better than ever. Weight training can actually bring inspiration into your daily activities. CleanFarma is going to be bringing nutrition plans as well as workout suggestions to the site soon, keep an eye out on how to best meet your goals