Sexy Strong Women: Why Women Should Lift Weights
So many women are intimidated by the thought of lifting weights and go for cardio. You know what I’m talking about; when you go to the gym, you see women sweating in the elliptical area and men are pumping iron.
Men are traditionally geared toward strength, and women are traditionally steered toward weakness. Cardio alone will not give a woman a lean, strong, and sexy body, or even a particularly fit & healthy one.
Of course, cardio is an important part of your exercise regimen, but cardio alone will not help you achieve the strong and shapely body you desire. Ideas have changed, and strong is the new pretty. Strong muscular women are sexy.
Yes, I know the current trend is to bash anyone who attempts to be lean as being a fat-shamer. However, while there are many different body types, and no one should be ridiculed, glorifying an unhealthy bodyfat level as preferred and desirable is wrong.
For all you women out there, contrary to popular belief, weightlifting will not make you look like the hulk. It will however empower you. Not only will you feel unstoppable, you will also have:
- Higher libido, weightlifting boosts testosterone levels and improves sex drive,
- Better sleep
- Improved bone health, weightlifting is the most effective way to reverse degeneration of bones and prevent fractures.
- Improved mental health, you will love your body and boost your body image and self-esteem.
- Better heart health and insulin sensitivity by reducing LDL cholesterol and elevating the healthy cholesterol.
- More energy because lifting boosts “feel-good” chemicals in the brain and plasma beta-endorphin concentration, which modulates mood.
- Shape your curves and achieve the toned look.
And here’s how to do it:
- Maximize your muscle building. Weight training boosts your metabolic rate throughout the day and makes you a body-fat burning machine even when you are not exercising. Weights increase mitochondria in cells through a process known as mitochondrial biogenesis. Mitochondria are basically the “powerhouse” of cells and by increasing these organelles you increase your metabolic rate/daily calorie expenditure.
- Eat more protein. I suggest 1 gram of protein per pound of body weight, which is roughly the max your body can use in a day. Your body is constantly draining protein for many purposes. Make sure you are consuming enough to prevent muscle loss, repair your body, and cover your bases.
- Work your biggest muscles. Your goal is to increase protein synthesis. Add squats, deadlifts, pull-ups, bent-over rows, dips, and military presses. Do 4-5 sets of 6-15 reps with limited rest between sets, 1-2 minutes max. Try drop sets and giant sets to increase your intensity.
- Lift frequently. Studies show that challenging workouts increase protein synthesis for up to 48 hours immediately after your workout session. If you do a full body workout, lift every other day. If you do a split routine, be sure you leave enough time between body part trainings to allow for recovery and repair.
But the most important thing you can do to get lean and strong is to hire a professional trainer. I’m obviously bias but go for someone who’s a current or former successful competitor. No one understands the body, and how to get ripped strong muscles, like someone who has done it themselves.
So next time you’re in the gym, hit the weights hard. Strength is sexy, and strong is the new pretty.
