Girls Can Lift Too!
This is something I am very passionate about. If I didn't lift weights I would never be able to run 8 minute miles, or 1:50 half marathons, or win first place in a du-althon. Lifting weights has not only made me stronger, but it has prevented injuries, helped my body image and given me confidence. I was just reading a Women's Health article and it said "Strong is the new pretty." I don't think women realize all of the benefits that lifting weights has. No, lifting weights will not make you big and bulky, it will make your clothes fit better, make you burn fat faster and help your overall body image.
I understand lifting weights can be intimidating if it is not something you do often, or if you have never done it before. It takes time to build up muscles and to learn how much you can lift and how often. I generally lift weights 3-4 days a week, but I like to incorporate it with cardio. Some people like to dedicate days to only lifting which is fine. I am going to share with you a typical morning of lifting and cardio for me. This can be done by beginners, intermediate and advanced athletes.
15-25 minutes of cardio
-I love starting my workouts with cardio because it really warms me up and also gets it out of the way. I usually do the stair master, or cycle for my warm up. I usually don't run to warm up only because I love running outside and long distance on different days and... I truly hate the treadmill. Running or fast walking on the treadmill is a great way to start a workout though, just not my favorite.
Weight Room
- I usually head straight down to the free weight room. It is pretty intimidating because it is normally occupied by large men (including Jake which makes me more comfortable). Instead of letting it intimidate me, I try to gain confidence from this and take pride in the fact that women can lift too.
I love to create a small circuit for myself in the free weight room:
15 pound free weights:
*12 curls
*12 lat raises to the front
*12 lat/shoulder raises to the side
*12 dunbell shoulder press
REPEAT 3 TIMES
Once I am done with those, I will go to a bench press machine and do a new circuit:
*12 bench presses with the bar
*12 jump lunges ( to keep my heart rate up and help burn fat)
*12 shoulder shrugs with 25 pound weights
*25 abs while laying on the bench and holding the bar
REPEAT 3 TIMES
I understand this is working all parts of the body and not focusing on one body part- but it is my favorite way to work out and has given me the greatest results. After doing the free weight circuits I like to go over and do machine lifts. I love the dip machine because I can't quite to an unassisted dip. This machine is great because ANYONE can do it and you will always notice when you are getting stronger because you don't need as much assistance. I try to do 3 sets of 15 lat pulls, rows, tricep push downs, and leg extensions. Something that has been phenomenal in me getting stronger and faster is doing abs in between sets, or push ups, or jump lunges. I mix it up every time and try to use the machines in a different way. Most gyms have a wonderful set of staff that will show you how to use certain machines if you are unsure. Often times Jake will show me how to use machines I am unfamiliar with.
After all of this I like to stretch for about 10 minutes. Stretching always makes me feel better and more flexible, which helps with my running. In the winter I like to go and stretch in the sauna and get a good sweat in as I relax and sweat.
Something I did not mention in the above routine is squatting. A lot of girls have never squatted, and probably do not realize how it would change their body. I first learned to squat senior year of high school in weight lifting class. I loved it and was fascinated when guys would squat 400+ pounds. I didn't squat much again until about a year ago when Jake helped me get back into it. Since I started squatting again I have noticed a change in how my pants fit (in a good way), and in my overall lower body strength. Squatting is something every girl should incorporate into their workouts, no matter how light the weight is. If you are not comfortable doing it in the weight room with the bar, you can always use free weights and squat anywhere!
Overall, lifting is just as important for women as it is for men. No girl should feel like she doesn't know how to lift, or she is scared. It takes some time to get the hang of it and to figure everything out, but everyone has to start somewhere!
Some weekends I don't lift at all and I just enjoy being outside. Like this weekend for example! It was so gorgeous out and I know we are getting short on nice days so I ran outside both days. I did 4.5 miles yesterday and 6 miles today. I am so excited because they just finished a paved running path from our house all the way to the lake near our house (see photo below)! Jake went to the gym and I just stayed home and ran. I was also feeling guilty because the Chicago Marathon was today- and I ran it 4 years ago- which means I needed to run longer today, so I did. I hope you had a great, active weekend!
I understand lifting weights can be intimidating if it is not something you do often, or if you have never done it before. It takes time to build up muscles and to learn how much you can lift and how often. I generally lift weights 3-4 days a week, but I like to incorporate it with cardio. Some people like to dedicate days to only lifting which is fine. I am going to share with you a typical morning of lifting and cardio for me. This can be done by beginners, intermediate and advanced athletes.
15-25 minutes of cardio
-I love starting my workouts with cardio because it really warms me up and also gets it out of the way. I usually do the stair master, or cycle for my warm up. I usually don't run to warm up only because I love running outside and long distance on different days and... I truly hate the treadmill. Running or fast walking on the treadmill is a great way to start a workout though, just not my favorite.
Weight Room
- I usually head straight down to the free weight room. It is pretty intimidating because it is normally occupied by large men (including Jake which makes me more comfortable). Instead of letting it intimidate me, I try to gain confidence from this and take pride in the fact that women can lift too.
I love to create a small circuit for myself in the free weight room:
15 pound free weights:
*12 curls
*12 lat raises to the front
*12 lat/shoulder raises to the side
*12 dunbell shoulder press
REPEAT 3 TIMES
Once I am done with those, I will go to a bench press machine and do a new circuit:
*12 bench presses with the bar
*12 jump lunges ( to keep my heart rate up and help burn fat)
*12 shoulder shrugs with 25 pound weights
*25 abs while laying on the bench and holding the bar
REPEAT 3 TIMES
I understand this is working all parts of the body and not focusing on one body part- but it is my favorite way to work out and has given me the greatest results. After doing the free weight circuits I like to go over and do machine lifts. I love the dip machine because I can't quite to an unassisted dip. This machine is great because ANYONE can do it and you will always notice when you are getting stronger because you don't need as much assistance. I try to do 3 sets of 15 lat pulls, rows, tricep push downs, and leg extensions. Something that has been phenomenal in me getting stronger and faster is doing abs in between sets, or push ups, or jump lunges. I mix it up every time and try to use the machines in a different way. Most gyms have a wonderful set of staff that will show you how to use certain machines if you are unsure. Often times Jake will show me how to use machines I am unfamiliar with.
After all of this I like to stretch for about 10 minutes. Stretching always makes me feel better and more flexible, which helps with my running. In the winter I like to go and stretch in the sauna and get a good sweat in as I relax and sweat.
Something I did not mention in the above routine is squatting. A lot of girls have never squatted, and probably do not realize how it would change their body. I first learned to squat senior year of high school in weight lifting class. I loved it and was fascinated when guys would squat 400+ pounds. I didn't squat much again until about a year ago when Jake helped me get back into it. Since I started squatting again I have noticed a change in how my pants fit (in a good way), and in my overall lower body strength. Squatting is something every girl should incorporate into their workouts, no matter how light the weight is. If you are not comfortable doing it in the weight room with the bar, you can always use free weights and squat anywhere!
Overall, lifting is just as important for women as it is for men. No girl should feel like she doesn't know how to lift, or she is scared. It takes some time to get the hang of it and to figure everything out, but everyone has to start somewhere!
Some weekends I don't lift at all and I just enjoy being outside. Like this weekend for example! It was so gorgeous out and I know we are getting short on nice days so I ran outside both days. I did 4.5 miles yesterday and 6 miles today. I am so excited because they just finished a paved running path from our house all the way to the lake near our house (see photo below)! Jake went to the gym and I just stayed home and ran. I was also feeling guilty because the Chicago Marathon was today- and I ran it 4 years ago- which means I needed to run longer today, so I did. I hope you had a great, active weekend!
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