The Importance of Strength Training for Women

Ladies- it’s time to lift!  It’s time to work past our fear of going too heavy, looking too “manly”, or not getting “enough” cardio. Women need to strength train for many different reasons. Let’s go through a few misconceptions many of us have about strength training and debunk them so you can be on your way to a stronger body: 

1. “Strength training will make me bulky- I want to lose weight!

Yes, strength training can make you gain weight- in terms of healthy and necessary muscle mass.  Muscle weighs more than fat, so you may see the numbers on the scale go up with more effort in lifting weights.  HOWEVER, muscles are more dense than fat, take up less space on your body, and are actually functional! You can weigh more with more muscle mass, but when you have less fat your body will burn more calories by itself, and in training, look smaller, and do more things easily. Healthy isn’t just a small (or smaller) number on the scale- it’s how you look and feel!

While some women’s bodies may adapt to a “bulk” through intense training programs, we are talking about a miniscule percentage of women and only those that train for hours upon hours each and every day. Their goal IS to bulk and it’s what they are training for at the gym. For the average woman looking to be healthy, tone-up, and lose body fat, 15-30 minutes of strength training 3-5 times a week is appropriate. This amount of time does not cause the same adaptations as elite training women.

2. “Lifting heavy weights is scary- won’t I hurt myself?”

Resistance training doesn’t always mean lifting ALL the plates or loading up and doing a few reps at something ridiculously heavy. We can lift smaller loads for multiple reps or bigger loads for fewer reps and achieve the same result- a stronger body and better movement.  We will make sure you know the proper way to lift weights effectively- being stronger won’t injure you, it will protect you from injury! More muscle mass has been proven to protect against bodily injury and will help your body adapt better to what life throws at it.

3. “I’m too old to strength train- don’t you just lose muscles as you get older?”

Sarcopenia- the loss of muscle mass- has been proven to happen to women after age 35. Contrary to what you might believe, however, it’s due more to INACTIVITY than to age itself! Studies show that strength training is actually the best way to preserve muscle mass and reverse the effects of aging and is one of the best long-term strategies for vitality and functionality as we get older. We all want to age with grace, don’t we? 

There’s something about being able to lift heavy things that reminds you that you’re capable of anything- that you’ve worked hard to become a better version of yourself.

We want to help you build a stronger you!

We are bringing back our favorite program, Barbell Bettys, designed to guide women through strength training, to navigate back into strength training if it’s been a while, to build confidence, and to find support through other like-minded women.

Barbell Bettys Details:

What: Strength series for Loco women only + their badass lady friends/family. Each session, Coach Katie will lead you through traditional lifts (think presses, squats, deadlifts, etc) with additional emphasis on accessory and mobility work.

When: All Mondays and Wednesdays @ 6:30pm from January 16 – February 8, 2023

Where: Locomotion Fitness

Why: Join a community of other women looking to learn how to lift safely for life!

Cost: $125 for the 8-session pack for Members; $150 for Non-members

How: Sign up HERE


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