Saturday, August 20, 2011

Make the Most of Your Strength Training

We all know how very important strength training (pumping iron girls!) is for us women. It boosts our metabolism,  makes every day life easier, creates nice defined muscles, increases bone mass, and helps us burn more calories while at rest!  Lift those weights and pump that iron to reap the benefits. It is almost impossible for most women to get uber buff unless they are on a very specific training schedule, taking supplements, and following a special diet so don't be afraid of "bulking up" ladies! 
  • Start with a lighter variety of dumbbells and gradually increase the poundage as the weights begin to feel too easy. I started with a set of 3, 5, and 8 pound dumbbells and have gradually increased up to 25 pound dumbbells (and I'm NOT bulky-fluffy maybe but NOT bulky...)
  • As soon as you can finish your routine with ease- its time to up your poundage
  • Up the poundage gradually- no more than 5-10% at a time.
  • Use a variety of dumbbells for the maximum benefits. You can squat a lot more than you can do a front shoulder raise with. Don't be afraid to push pause and grab the appropriate weight.
  • Be careful with your form and always practice proper form when lifting your weights
  • Consider a weighted vest or weighted dumbbell magnets to gradually increase your poundage
Happy lifting ladies!


  1. This is a great article Lindsey! So many women are afraid of getting bulky, but nothing could be further from the truth! I'm using 8lbs now for Jillian's 30 Days of Torture and I feel so strong and powerful.

  2. Awesome post! My heaviest dumbbells are 15's - I think I need to amp it up a bit...

  3. This was the very first question/comment that I had for the trainer at the gym and he said that it is virtually impossible for girls to "bulk" because of our low testosterone levels. That made me happy. Weight training is a HUGE part of my exercise program... not only does it make me feel better, I can TOTALLY see the difference in my body. Inches are gone and I have more defined muscular areas where I had none before.. just a blob..LOL! Yep, pick up the weights I say!!!

  4. totally agree! My body really really reshaped itself when I added in more strength training.



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