You’ve heard the buzz and you’re wanting to learn more about weight lifting/resistance training but you’re not sure where to begin…No WORRIES! I got you covered! Be sure to keep reading for my tips for ladies new to weight lifting!
1.Do your OWN research
Don’t just take my word for it! I want you to empower yourself and learn WHY weight training is so important so you stick with it! You can read up on the science behind this type of training to educate yourself. Even a 5 minute google search will have you wanting to know more!
2. Make a Workout Plan
If you want to have success at anything, make a plan! Workouts are no different. Don’t assume you can walk into the gym and know what to do. Create a plan for yourself or follow a plan created by a trainer. Awesome options, especially for beginners are the 21 Day Fix and Master’s Hammer and Chisel. As you advance on Body Beast is a very well rounded program. You can follow all of these workouts either at home with your own equipment or at the gym. You can simple write down the workouts or stream them using Beachbody on demand with your smart phone or tablet.
Want to try it for free? Sign up here!
3. Research Form
When you look at the workout plan you have now created or ordered and you are uncertain how to perform an exercise research it! This is when the home workout videos are helpful because you get what feels like one on one coaching with elite trainers on form.
You can also go on youtube or google how to perform _______ (insert exercise). I personally love youtube because I learn more visually and when someone explains it to me.
Another option is you hire a personal trainer or access free personal training sessions you may have access to with a trainer at a gym if you become a member.
4. Start with lighter weights and higher reps/sets
When I personally started researching lifting everything said go heavy. But, let me give you a tip – don’t worry about weight just yet. It’s best if you can master form or what feels comfortable with lighter weights first, and do higher amounts of reps for 3-4 sets. You will still feel the burn and be sore the next day. To me, safety and not hurting myself is way more important than going heavy and risking being out with an injury.
5. Don’t worry about becoming bulky
I don’t know how else to say this than to give it to you straight. Lifting weights won’t make you bulky or ripped overnight. If there is someone that you follow on social media or know in real life who you know lifts and is “too bulky” or “too lean” in your opinion please don’t let that discourage you from beginning your own journey.
Women cannot get overly bulky unless they are taking steroids. It’s just not possible. God didn’t make us that way! Period. End of story 🙂
Also, if you’re afraid you’re going to get too strong looking, aka ripped – don’t worry about that either! You can control your body fat with your calorie intake. Simply put, the more food you eat the more body fat you will hold onto. The more body fat you have the softer you will look. The lower calorie intake you have the leaner you will be giving you a more ripped look.
Bulk and Lean looks both are a very gradual process that takes most people 6-8 weeks to start to notice change and 12-15 weeks for significant change. Trust the process and get to lifting 🙂
6. Fuel your body after workouts
After you lift weights for 30-60 minutes 3-5 days a week I suggest you eat within 20-30 minutes of completing your workout. I also suggest a low fat meal, under 5g of fat and at least 20 grams of protein. Ideally you would have anywhere from 10-25g of carbs as well.
If these numbers scare you, no fear! Just drink Recover! You can order it here.
7. Make sure to stretch/foam roll
I know most people would think this goes without saying but I’ve been there after a hard workout and all you want to do is sit down or get food – lol! Buttttt you need to stretch! Even if it’s just 5 minutes! Ideally you would take 10-15 to really stretch out and roll out the area you just worked with a foam roller. I know sometimes you just don’t have time for the full rub down but make sure you stretch! Even a small amount of stretching goes a long way in your recovery time.
If you are unfamiliar with the term Macros or Flexible Dieting you can read up on it here.
It’s been said that 70-80% of your results come from your nutrition – aka what you eat! The older we get the more important our nutrition is in not only seeing results outside but inside as well. What we eat matters and I believe educating yourself and finding what works best for you and your lifestyle will be one of the most effective tools in your training.
Watch this video if you prefer to listen rather than read 🙂
If all of that is confusing and you want the short cut, reach out! I’m accepting new clients for the next 2 weeks and would love to help you out!