The Women’s Guide To Weightlifting

Weightlifting is a sport which is being practiced by more and more women, and for good reason. Weightlifting has numerous benefits including:

  • Burning calories and fat
  • Increasing metabolism
  • Toning your body
  • Increasing bone density
  • Reducing risk of diabetes
  • Improving balance

You don’t need to fear venturing into the weightlifting section of the gym – it’s really not that bad.

Speaking from personal experience, I have been able to lose five stone in weight since I started weightlifting regularly.

Before this, I was concentrating just on cardio, and my body reached a weight loss ‘plateau.’

I need to challenge it and push it further than it had been pushed before.

Now, I have reached my desired body size, feel confident in my body and feel much healthier in general.

Keep reading to find out some top tips on how to get into weightlifting for the first time.

1. Ask For Help The First Time

Get some help the first time

Get some help the first time

Not only is going into the weightlifting section for the first time quite intimidating, it can also be dangerous if you don’t know what you are doing.

I would recommend hiring a personal trainer or asking one of the gym instructors for help the first time.

This way, they can show you some great exercises to get you started and demonstrate how to use the machines correctly.

They will be able to watch your technique and correct you if it’s wrong.

This is really important, as you can seriously injure yourself weightlifting if you don’t know what you’re doing.

2. Don’t Be Afraid To Lift Heavy

If you lift heavy weights, you’re not going to develop muscles like a man, period.

You won’t get bulky, you will just develop gorgeous, lean muscle definition.

Lifting light weights which don’t challenge you won’t make any difference to your body, and it’s just a waste of time.

Carys (above) is one of my favourite fitness gurus, and she is famous for lifting REALLY heavy weights.

I think she looks so beautiful and doesn’t have an overly muscly body at all.

Obviously, start with the weight which is comfortable for you, but remember to increase the weight once it becomes easy.

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3. Help Your Body With Protein

Building muscle and weightlifting is hard work for your body.

For your body to build muscle it takes a lot of protein, so many women help their body by taking a protein supplement or drink.

This is a very good idea especially if you are a vegan or vegetarian, or when you think you may not be eating much protein every day.

You can get whey based protein powder or vegan protein powders made from nuts, soya or even peas.

Simply mix this powder with water and drink after your workout.

Protein also has the added benefit of helping your muscles to repair faster.

This reduces the amount of muscle soreness that you can get the day after your workout.

4. Have Rest Days

THANKFUL THURSDAY ๐Ÿ™๐Ÿป . . If you follow my story or YouTube channel, you'll know that my mum is a massive part of my life ๐Ÿ’™ . She's is not only my daily motivation, but my number 1 supporter, personal photographer, the kindest and most selfless human I know, makes me belly laugh every day (see my story for BTS ๐Ÿ‘†๐Ÿผ๐Ÿ˜‚) and the only person crazy enough to set up an IG account just to find out my whereabouts #stalkerprobs ๐Ÿ˜‚ . Today I'm feeling so lucky to have her in my life ๐Ÿ™๐Ÿป . What are you grateful for today…? ๐Ÿ‘‡๐Ÿป . . #thankfulthursday #happybirthdaymum #mymotivation #health #happiness #positivity #fitfam #fitness #sophiearis

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It is really important to have at least two rest days each week.

Although this seems counterproductive to building muscle and losing weight, your muscles repair and hence get bigger once they have the chance to be rested.

If you keep working and working your body everyday, you can actually lose muscle mass, and increase the risk of injury.

4. Look For Workout Videos Online

Did I tell you that I actually bought a waist trainer? ๐Ÿ’๐ŸปIt was for our April Fool's joke (Slenderizer anyone!?) but I seriously DID try it on to see what the hype was about. WELL LET ME TELL YOU. ๐Ÿ“ข If you think wearing something that will slightly press your fat in everyday is going to help mold your body into an hourglass, you're seriously underestimating the genius design that is your body. ๐Ÿคฆ๐Ÿปโ€โ™€๏ธOur bodies are RESILIENT. Push it in – it comes right back out. If it didn't, where do you think that fat would go? To put extra pressure onto your intestines for the rest of your life therefore destroying your digestive system? Nah I don't think so. ๐Ÿค” I think your body would rather have a little extra padding outside than not function internally. I understand wanting to wear SPANX or a corset for a big event or a tight dress once in a while, but that's for momentary enhancement. It's not a long term solution! AT ALL. You know what is? Exercise, eating clean, and getting sleep. Seriously guys, don't be fooled by gimmicks that promise the world for a small price. It doesn't work like that. ๐Ÿ‘Ž If you want a strong core and defined waist, try these @poppilatesofficial right now! They're fun and super effective. Tag a friend who needs to hear this! ๐Ÿ‘ญ Full length video on ๐Ÿ“น #blogilates #poparmy

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It is all too easy to lose ideas about how to work your body using weights, or you may just get bored with your usual routine.

I like to look at videos on Instagram and YouTube like the one above to find some new ideas for the gym.

Fitness gurus will show you how to use machines which you would never think to normally use.

5. Ignore The Scale

Started leg day off with this tri-set and boiiii were the legs FIRED UP. 3 exercises completed back-to-back. Rest for 1 minute and repeat for 3 sets. I get many Q's about the resistance bands I use so I've linked them in my bio. OK you ready? 1๏ธโƒฃ 10 reps | side step twice, jumping sumo squat. The key here is to stay low and make the quads cry 2๏ธโƒฃ 8 reps | one and 3/4th squat. Brutal 3๏ธโƒฃ 10 reps each leg | side leg lift nice and slow HELLO HELLO GYMSHARK UPDATE: seamless line drops tomorrow including restock of flex leggings, new leggings, sports bras and more. Set your alarm for 10 AM EST! Song: Hard To Forget @janexomusic #gymsharkwomen #workoutmotivation #workouts #bootyfordays #bootybuilder #bootybuilding

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Muscle weighs more than fat, and that’s a fact.

It is likely that once you reach a certain level of fitness and weight lift a lot, you will actually start putting ON weight, rather than losing it.

This just means you are gaining muscle mass. Ignore the scales and go by how you feel and what you look like instead.


Love sport? Check out this article on athleisure and healthy living here!

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