Woman Should Lift!
We see it in every gym. Men hogging the free weights grunting and groaning like their lives depending on them making caveman noises. While the women…not all, can be seen hitting the cross rower or treadmill. If you’re lucky you may see some women hitting the resistance machines and maybe picking up some dumbbells. I know this is just a generalisation but it’s a sad fact too many females are missing out on a wonderful way to get strong and fitter with the use of free weights.
Why is this the case?
Many women are intimidated by the resistance/free weight area. They avoid it and rather go to the cardio section or join a pump class. It’s the fear of the unknown and feeling they are doing something wrong, could be one of the reasons. You may not be sure you are doing things correctly. Another reason could be that the guys tend to hog the weights section and tend to take over, claiming the area like a dog cocking it’s leg up the neighbour tree.
Resistance to lose weight?
The fact is, training with weights is the best way to lose weight. Period. By creating lean muscle, you speed up your metabolism as lean body mass need the calories you to feed them! So instead of storing excess calories, you are making your body use them to repair the muscles after a workout.
It needs to change
Things may be changing in our gyms, but not fast enough. Staff at these gyms should be encouraging their female members to use these machines and free weights and educating them on where to start and how to lift in a safe way. Give them the tools to go away and be confident within the resistance areas.
Don’t be afraid of asking the staff to guide you to helping you achieve a safe, effective use of resistance machines and free weights. You can also look around the gym floor and observe how other people are using the equipment. Book some personal training sessions at the gym, make use of their experience and knowledge to help you to reach your goals. Don’t forget the power of YouTube! There are plenty of people offering tips on how the lift, push and pull. My personal favourite is ScottHermanfitness who has a wealth of videos on training every part of your body.
Not sure still? Hit the machine weights.
Most stationary machines usually have instructions on how to use them and are safer to use than free weights. This is because they are set up to perform a specific movement. If you have read the blurb attached to it. Just remember to make sure the weight pin is set to a light weight and give it a go. Think about what joints you are using and what muscles are being worked. Do three sets of ten reps and next week increase the reps to eleven or twelve and so on. When you’re hitting up to fifteen reps, think about taking the weight up a little.
Remember that every part of the gym should be open to everyone! Don’t let part of the building become a no-go area. You could be that female that gets other to try a large part of the gym that a cross trainer cannot compete with.