Why Women Should Train with Weights!

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rchristyne

Joined: Jul 10
Posts: 57

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Posted: 27 Oct 2010, 10:28
http://www.bodybuilding.com/fun/franco7.htm

All of these reasons are true! You benefit so much more if you add some resistance training into your workout instead of just sticking to the cario machines. (Not to mention you will see greater results!)

an00bis

Joined: Jun 10
Posts: 642

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Posted: 27 Oct 2010, 10:36
I'm a guy, but I agree (times infinity).

That is a great article, but it only scratches the surface of all the benefits that weight lifting has to offer.

Every now and then when it gets suggested, however, some women are turned off by the idea. Maybe this thread could also be used to address some concerns women might have about weight lifting?

If you don't do resistance/weight training, why not? What do you dislike about it? What are your main concerns?

Rchristyne, I hope you don't mind, I believe it's still on topic. If you do, I'll remove my post.
If you think my post is too abrasive, harsh, or offensive, you're:
A) Wrong.
B) Too sensitive.
C) Not going to receive an apology for pointing it out.
k8yk

Joined: Jan 09
Posts: 4,546

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Posted: 27 Oct 2010, 10:43
It's true. And if you can't get going in the gym on your own, I fully recommend classes like Body Pump where you lift with the bar. They teach a lot of classic lifts that you can then go on and do on your own. I think the weight area can be a bit intimidating. It's mostly sweaty, grunting men, and the women there are usually the super fit type (there's a reason for that) so if you're a bit out of shape (or a lot out of shape) it's easy to feel out of place. That's my experience anyway. But I'm over it now and fully agree, weight lifting is where it's at Smile
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brittsmom

Joined: Oct 10
Posts: 22

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Posted: 27 Oct 2010, 10:47
Wow, this topic feels like it was directed at me. I started at a gym 2 weeks ago, and immediately went to cardio machines only. I'm lucky enough to be able to work with a trainer now, and the trainer doesn't even let me near the machines during our session. It's all weight training/strength training/endurance. We use free weights, and do a lot of exercises that simply use your own body weight as resistance. What a difference! Building muscle very quickly, and body fat is coming off much faster than dieting alone!
rchristyne

Joined: Jul 10
Posts: 57

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Posted: 27 Oct 2010, 11:51
an00bis- I don't mind AT ALL. It's a wonderful idea. I feel that women are afraid of the word "build" (which is why many articles promoting weight lifting for women use the term "tone"Wink. In reality, to get that toned look, muscle has to be built! Fat doesn't look firm...so you need to replace it with good ol' fashioned muscle Smile
rchristyne

Joined: Jul 10
Posts: 57

      quote  
Posted: 27 Oct 2010, 11:56
My husband and I just read something (I completely forget what it was now, shoot!) that was going over how the human body was not built for long distance running/cardio. Back in the hunter/gatherer days, humans did more moderate paced and then short bursts of energy (like hunting- stalking prey, then bursting into action to catch it). That's why when you see someone with a "runner's body" they are typically thin but have little muscle tone. Sprinters, on the other hand, tend to be more built and have less body fat. So it only makes sense that lifting weights is better for creating the "toned" body so many want.
k8yk

Joined: Jan 09
Posts: 4,546

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Posted: 27 Oct 2010, 11:57
Yes, I think a lot of women still can't get past the "lose pounds = be thin and happy" mindset, which is total bulls##t, pardon my french. I think a lot of women think "The less I weigh the better" and the difference between having a healthy and "toned" figure and an emaciated/skinnyfat figure is lost. Losing weight isn't the whole story, though trying to get that through some people's heads is really difficult.
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AnnaPo

Joined: Aug 10
Posts: 142

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Posted: 27 Oct 2010, 11:58
Aside from the intimidation of the grunting, really-know-what-they're-doing crowd, which I could get past, I find that going from machine to machine, adjusting each one, doing however many sets, and resting in between can get tedious, with more time invested in the process than the actual weight lifting.

I do, however, like Body Pump type classes, because it's nearly continuous for an hour, so there's not time for me to get bored or feel at loose ends. I'm sure an00bis will tell me why those classes aren't effective, though. Smile
rchristyne

Joined: Jul 10
Posts: 57

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Posted: 27 Oct 2010, 12:10
Anna- I don't really like the weight machines either. I tend to stick to free weights unless it is something like leg curls or extensions that you need the machine for. I do have one class that I like to do that's a circuit training class at an MMA gym. We do things like pick up a 70 lb bag and throw it down, mountain climbers, punch/kick sequences. It's really fun Smile
rchristyne

Joined: Jul 10
Posts: 57

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Posted: 27 Oct 2010, 12:13
Here's another interesting article. I especially LOVE the last point about the starvation diet !!

http://www.bodybuilding.com/fun/toning-myths-truths-to-lose-fat.htm
hottagain

Joined: Mar 10
Posts: 177

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Posted: 27 Oct 2010, 12:17
I just use free weights and I notice that photos of me at my goal weight my arms still look flabby. Even though I am not close to my goal weight my arms look so much better, and my back looks amazing. I would rather trade a lb of fat for muscle, then just losing the lb all together, it takes alittle longer to see the scale shift, but it is so worth it. Anyone know anything about kettlebells. I heard that they can help target areas better, true false?
an00bis

Joined: Jun 10
Posts: 642

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Posted: 27 Oct 2010, 12:21
AnnaPo wrote:
Aside from the intimidation of the grunting, really-know-what-they're-doing crowd, which I could get past, I find that going from machine to machine, adjusting each one, doing however many sets, and resting in between can get tedious, with more time invested in the process than the actual weight lifting.

I do, however, like Body Pump type classes, because it's nearly continuous for an hour, so there's not time for me to get bored or feel at loose ends. I'm sure an00bis will tell me why those classes aren't effective, though. Smile


It might be comforting to know that 90% of the grunting, ultra intense people at the gym are not doing it right. There's a group of guys at my gym right now that are each at least 50-70 pounds heavier than me (their frame is the culprit, not muscle or fat) and they are all lifting less than me. They have been using the same weights since the day I started going to this gym (about 5 months ago). No one can call that progress.

As far as that last comment, I see you're a "fan" Wink of my usual ranting. So, unless you want an actual explanation, I'll just give you the cliff notes version:
Your body pump class will be awesome for you! It'll probably be a great challenge. After a few weeks, however, it will be less effective than the day that you started. Week after week, it will be less and less useful, and eventually, it will no longer make you progress. I would never discourage anyone from going to it though, especially at the start. If the choice is body pump for the rest of your life or no exercise, I guess I'd have to go with the body pump. See, I'm not such a downer.

If you think my post is too abrasive, harsh, or offensive, you're:
A) Wrong.
B) Too sensitive.
C) Not going to receive an apology for pointing it out.
k8yk

Joined: Jan 09
Posts: 4,546

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Posted: 27 Oct 2010, 12:26
I disagree, An00bis. Have you ever taken one? You increase the weight each time you're able. The motions/order/sets are different every time. Like anything, after months and months, it will help to do something else, but I've found in the 2 months I've been doing this class, a significant change, especially in the definition of my shoulders and arms. Don't knock it until you try it Smile The few men who do take the class seem to be surprised at how difficult it actually is. It's the closest to free weight training of any class I've taken.

http://www.lesmills.com/global/bodypump/about-bodypump.aspx
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an00bis

Joined: Jun 10
Posts: 642

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Posted: 27 Oct 2010, 12:28
hottagain wrote:
I heard that they can help target areas better, true false?


False. Proper exercise targets specific muscles. No exercise targets specific fat areas. Kettlebells are effective tools, however, for strict muscle-building purposes, barbells, dumb bells, cable machines, regular machines, etc are much more effective because it is easier to keep a constant level of tension, especially at the peak contraction point (IE: top of the pec dec motion versus kettlebell flies.)
If you think my post is too abrasive, harsh, or offensive, you're:
A) Wrong.
B) Too sensitive.
C) Not going to receive an apology for pointing it out.
an00bis

Joined: Jun 10
Posts: 642

      quote  
Posted: 27 Oct 2010, 12:30
k8yk wrote:
I disagree, An00bis. Have you ever taken one? You increase the weight each time you're able. The motions/order/sets are different every time. Like anything, after months and months, it will help to do something else, but I've found in the 2 months I've been doing this class, a significant change, especially in the definition of my shoulders and arms. Don't knock it until you try it Smile The few men who do take the class seem to be surprised at how difficult it actually is. It's the closest to free weight training of any class I've taken.

http://www.lesmills.com/global/bodypump/about-bodypump.aspx


You're right, I haven't. When I googled it, (and based on the name), I made the assumption that it was strictly body-weight based. Even body weight exercises can get harder and harder (such as regular pushups transitioning to one-arm push-ups, etc), but eventually they lose their effectiveness.

If weights are used, then my earlier post is very wrong.
If you think my post is too abrasive, harsh, or offensive, you're:
A) Wrong.
B) Too sensitive.
C) Not going to receive an apology for pointing it out.
Cr0wnedDynam...

Joined: Aug 10
Posts: 98

      quote  
Posted: 27 Oct 2010, 12:33
I paid for three training sessions and I have loved the two I have done so far. My trainer has given me exercises that use my own body weight to help me tone and since I only have one more session left he has told me what to look for in order to move up reps, add weight or whatever. He also focused on using exercises that would tone while increasing my flexibility and balance. In the past 3 weeks I have felt tighter than I have before and I think it's what helped me get out of my stall and since I should always be improving, changing I would imagine it would help prevent or minimize plateaus in the future. I don't know if anyone mentioned this but resistance training can boost your metabolism for 24 hours following, while cardio only keeps it elevated for about 2 hours afterwards. I would think more women would be interested in increasing their lean muscles mass and decreasing their fat. I don't think I sweat as hard as I do when I am doing my resistance training. It's pretty intense.
k8yk

Joined: Jan 09
Posts: 4,546

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Posted: 27 Oct 2010, 12:33
Yes, it's a bar class. All exercises are done with weights. You add more plates depending what muscle group you're working and the instructors take a lot of time to focus on form- engaging your core- doing a proper squat. It's very good. And you can definitely learn how to lift so you can do it on your own. It takes a lot of the intimidation out of lifting. Also the Body Pump instructors are super fit and athletic looking. I'm in total admiration of them. They're the best looking women in the gym, IMO. Try it. I DARE you Smile
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hottagain

Joined: Mar 10
Posts: 177

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Posted: 27 Oct 2010, 12:45
SO there is no difference between hand held weights and kettlebells so pointless to buy, I don't use weight machines. I didn't mean target areas just that they require more focus then free weights.
TheChunkyOne

Joined: Apr 10
Posts: 247

      quote  
Posted: 27 Oct 2010, 12:50
I just started seriously weight training about 2 months ago. I have lost about a pound since then, but also an entire inch off my waist and my legs and butt are gorgeous! I actually have a shapely behind! (<-which is crazy considering i've had a mad case of 'chair ass' every since starting my office job 3 years ago) Squats/lunges do things that hours on the elliptical could never do!

rchristyne, did you read that on mercola.com? I think i've read that somewhere before too and i'm pretty sure its from that site.
dariasofi

Joined: Jul 10
Posts: 20

      quote  
Posted: 27 Oct 2010, 12:51
This is completely true!
Daria

"Its not a good 'cheat food' unless there is at least a 50% chance of diarrhea!"



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