Ladies! Don't be afraid of the Weightroom! :)

LeashaLeash
LeashaLeash Posts: 28 Member
in Fitness and Exercise
I see lots of posts from women who aren't sure whether or not they should be weight training, and if they are weight training, aren't sure how heavy they should lift. There are lots of myths out there that lifting heavy weights as a woman will make you "bulky" or "manly". I want you to know that that is simply not true! Weight training is great for your figure, and the added muscle mass can help you burn more calories. I'm a competitive powerlifter and in the best shape of my life right now. I'm not saying that super heavy lifting like I do is for everyone, but getting used to picking up some dumbbells a few times a week is never a bad choice.

Here's a before and after of me. On the left I am 195 lb, before I started doing anything. On the right is me yesterday, at 140 lb. I have been powerlifting for over a year now.

c73bacba-718a-4902-9474-ccd0976f993b_zps4b9460c7.jpg

Feel free to ask me if you have any questions or post your own before and after weights pics! Lets get rid of this myth that weights make you bulky!
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Replies

  • Suzd1976
    Suzd1976 Posts: 52
    You look amazing:drinker:
    Do you do any cardio? I have just started strong lifts and I love it so much. Don't know how come I waited so long to start doing weight. My only issue is that since I am on a deficit I feel my lifts are getting stalled
  • LeashaLeash
    LeashaLeash Posts: 28 Member
    When I'm on a cutting phase (trying to lose weight) I add in cardio. Right now I do 20 minutes five days a week on the arc trainer. When I'm just maintaining my weight I usually cut down to one 30 minute session a week, just because I like it.

    Right now I'm in a deficit and I've been adding weight to my lifts, but it is slower progress then when I'm eating more. But it is possible with a solid program.
  • steve0820
    steve0820 Posts: 510 Member
    Amazing job! Congrats!

    How are you enjoying powerlifting meets? It's been intriguing me lately, but I would still need to get my lifts up a lot more before considering. hahaha
  • LeashaLeash
    LeashaLeash Posts: 28 Member
    I love the meets! I find that the atmosphere is really great, and everyone I've met so far has been very helpful and supportive. It's a really awesome community.

    I totally recommend signing up for a meet even if you feel your lifts aren't competitive. It's good to get some experience on the platform under your belt and you might surprise yourself. When I did my first meet I went at it with the attitude that it was just for fun and for the experience and not about being competitive yet. The best thing about powerlifting is beating your own personal bests, not trying to beat other people. Most lifters look at it from this point of view :)
  • steve0820
    steve0820 Posts: 510 Member
    I love the meets! I find that the atmosphere is really great, and everyone I've met so far has been very helpful and supportive. It's a really awesome community.

    I totally recommend signing up for a meet even if you feel your lifts aren't competitive. It's good to get some experience on the platform under your belt and you might surprise yourself. When I did my first meet I went at it with the attitude that it was just for fun and for the experience and not about being competitive yet. The best thing about powerlifting is beating your own personal bests, not trying to beat other people. Most lifters look at it from this point of view :)


    That's a great approach for sure, thanks! Same way I approach running when I do races, ain't no chance of winning, but still tons of fun haha. But I'm a better lifter then a runner, so I know i'd be a lot harder on myself.

    Any meets coming up?
  • LeashaLeash
    LeashaLeash Posts: 28 Member
    I'm going to be lifting at the Canadian Powerlifting Union's national championships on April 1st.
  • steve0820
    steve0820 Posts: 510 Member
    I'm going to be lifting at the Canadian Powerlifting Union's national championships on April 1st.

    Very nice! Good luck with the meet :)
  • belly718
    belly718 Posts: 5 Member
    Hi, I'm trying to develop a cutting routine. Can I have some suggestions for the exercises you do? I'm currently 237 lbs. I lost 35 lbs so far in about 5 months I think. I just started working back out last week Tuesday after recovering from an arm injury didn't work out for a month just walking. I'm not afraid of he weight room I use the dumbbells and 15 lbs barbell in the gym to so my squats and lunges. But anything you can come up with that incorporate dumbbells, barbells, body weight I am willing to try it out until I can master it. Oh I do cardio also, my aim so far is 4 times a week since this is only the 2nd week back at it. Thanks again
  • LeashaLeash
    LeashaLeash Posts: 28 Member
    belly718, I sent you a personal message :)
  • sophieamhaley
    sophieamhaley Posts: 85
    Wow, you look great!
  • maseface1
    maseface1 Posts: 16 Member
    Wow you like great! Perhaps you could give me some advice? I have just started the all pro beginners routine this week because the great results everyone seams to get from lifting inspired me. Previously I was doing insanity so I was relatively fit but I really lack upper body strength ( I still struggle to do a push up!).

    So far I have gained 7lb In less than a week!! I know this is water weight and I haven't had time to actually put on 7lb of fat but it's disconcerting! I was pleased to loose 10lb on insanity and I know lifting is more about the inches not the lbs but if possible I would like to achieve both as I have a lot left to loose! Do you have any advice on how I might achieve both? Should I be doing some intense cardio too? Or should I just chill out, ignore the scale and crack on with lifting which I'm really enjoying so far? I guess I just want some reassurance and advice from someone who has been successful!
  • LeashaLeash
    LeashaLeash Posts: 28 Member
    I wouldn't worry too much, that kind of weight spike could be caused by lots of things, sudden change in workout routine, diet, sleep pattern, or could be a time of the month thing. It's just going to be water weight. My advice is to just keep on trucking. You should be able to get stronger while in a caloric deficit, especially if you're new to weight lifting. Sometimes this is a game of patience ;)

    Also, as a side note, I often put on a few pounds of water right before I hit a new low in body weight. So you might have a really good weigh in next week.
  • runforestrun35
    runforestrun35 Posts: 480 Member
    Great post!!! I am reading new rules for women's lifting right now!!!! AndI am slowly adding heavier weights to my daily workouts and am loving the changes! I just am starting to get to the point of trying to organize my workouts and figure out what the best results would be, if you have any ideas, please feel free to pm me! :-)
  • ladyshellbelle
    ladyshellbelle Posts: 98 Member
    Hi chick,

    I must say you look fab. I have just started using the weight room but Im not sure what to use. I need to tone the upper body especially around the middle, stomach and arms...any suggestions would be appreciated.

    Shell:smile:
  • GhostGIrl66
    GhostGIrl66 Posts: 26
    Congrats Leashaleash, fantastic results.

    I think I was very lucky with the first gym that I joined 20 something years ago - it was run by a couple of weight lifters and everyone was strongly encouraged to hit the weights floor.
    I've been an on again off again gym junkie since then but weights have always been the focus of any gym membership that I have held. Over the years I have been seeing more and more women on the weights floor which is fantastic.

    Women will not bulk up doing weights without putting enormous effort into bulking up.
    There is nothing better than a strong, toned, fit body and weights training is the best way of achieving that.
  • JoRocka
    JoRocka Posts: 17,525 Member
    Agreed. Great results- I've been lifting through my whole life in one way or the other. I get equal parts sad and amused by the "don't wan to bulk/look like a man" comments. <lesigh> oh well- we just keep trying!

    And unfortunately no matter how many threads like this there are- someone will always be here asking if it's okay.

    Tis the nature of the beast I'm afraid. Congrats on the lifting and the power meet- That should be fun for you!!!! April 1st is coming up quick!!!

    I am scheduled for one in June- I think 8th.

    Interested to see how it goes- I have some crunchy grindy joint issues that my body isn't happy about- but meh- oh well.

    WOOT for women powerlifters. ;)
  • redheaddee
    redheaddee Posts: 2,005 Member
    HELL YEAH.

    Plus the scenery is always nice on the boyz side of the gym. :love:

    Srsly...cardio side = watching women on treads. Weight side = watching hot men get sweaty. Yup. No brainer IMHO.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Great work sweetie, u look good.

    I love seeing women back in the weights area of my gym.

    Cause I hate looking at guys all the time, so yes ladies.....go and lift. :love: :love:
  • Harrisonsauntie2005
    Harrisonsauntie2005 Posts: 215 Member
    :flowerforyou: Beautiful
  • kr1stadee
    kr1stadee Posts: 1,774 Member
    Can't see the photo (work restrictions :( ...)

    I checked your profile photos, very nice!

    I need to ask - what's with the toilet in your display picture?:laugh:

    I've been debating on whether I should go back to the gym - well, find one I like because the YMCA isn't it!
  • MzzFaith
    MzzFaith Posts: 337 Member
    I never was, but the older I got. Once I got sick & realize building muscles is better & healthier. Helps in the long run.
  • JennaM222
    JennaM222 Posts: 1,996 Member
    you look amazing!!!

    My only question is what the heck is wrong with that toilet behind you????
  • ecottencat
    ecottencat Posts: 46 Member
    First off you look great and congrats on the weight loss!!

    I've never been afraid of the weight room because of bulking up. I avoided it for a long time because I didn't know what to do and to do it properly so I won't injure myself. So I took a weight training class for 2 mos and learned the right ways to lift and what to do. My trainer is awesome and now that is all I do is weight training at the gym. In just 3 mos I already notice subtle differences in my arms and legs. My running has improved. My last race a 7k I actually ran and jogged up the hills the whole thing. First run I've done that I didn't walk. The only thing I've been doing is weight training. Didn't do a training with running since its been cold and snowy, Also had an ankle injury and that no longer gives me issues either.
  • webutmirrortheworld
    webutmirrortheworld Posts: 52 Member
    What does your diet look like when you are cutting?

    You look great, and what you are doing is clearly working for you! I hope to achieve the same success!
  • Maryaly40
    Maryaly40 Posts: 551 Member
    You look so awesome! I'm 5'0 and 133. I'm really trying to lose more fat while building muscle. I started lifting a bit heavier....what exercises do you do? What types of strength training exercises can I do for my core, since that's where I carry my weight.
  • pjb58
    pjb58 Posts: 100 Member
    Totally agree with what you are saying......and you look FABULOUS!
  • sabrina19782014
    sabrina19782014 Posts: 50 Member
    well done and great pics ::)

    I was wondering if you could advise on what weights to do with a right side weakness, (can do some bits but not too heavy),

    I am currently trying to lose weight and tone as i am 214lb and only 5 ft 5inch
  • sam_sarge
    sam_sarge Posts: 3 Member
    Great work, you look fantastic!!

    If you have 2mins to spare to give some advice please on where I can start....

    I started back at the gym a couple of months ago. I've been doing lots of cardio, spinning, metafit etc and once a week a bodypump class (just in case you've not heard of it - it's a 45 minute work out using barbells and dumb bells). It's given me a very basic insight into lifting weights, but the biggest results from my exercises I have seen from this eg. legs, *kitten* and arms toning up! I also really enjoy it and would like to start lifting.

    My first problem is that the weights room is full of men lifting weights and looking in the mirror...for some reason I find this intimidating! And secondly I don't know where to start - how many reps should I be doing etc.

    I was wondering if there are any good books to read on the basics of lifting, and specific ones for women maybe?? Available in the UK would be preferable too :-) I should also add that my boyfriend is a PT and big into weight lifting. He is very supportive and is taking me down the gym this weekend for the first time (eekkk!), but wanted to know from your experience too, especially as a woman who may have faced these issues already!

    Thanks :-)
    Sam
  • MagnumBurrito
    MagnumBurrito Posts: 1,070 Member
    Looking good

    What's your current PRs in squat deadlift bench? ohp and bent over row, if you do them too.
  • LeashaLeash
    LeashaLeash Posts: 28 Member
    Whew! Woke up to a lot of replies this morning. This is going to be a long one, but I'm going to try to answer everyone.

    Runforestrun3 - I would always suggest either a full body workout three times a week for a beginner or a upper body/lower body split where you work out four times a week. So Monday is upper body, Tuesday is Lower body, Wednesday you rest, Thursday is upper body again, Friday is upper body again, and you rest on the weekend. Once you’ve been doing that for a while and you’re feeling like your recovery is good between workouts you can add a fifth day so it’s Monday upper body, Tuesday lower body, Wednesday upper body, Thursday lower body, Friday rest, Saturday full body, Sunday rest.

    Ladyshellbell – You can try adding in benchpress (either dumbbell or barbell), planks, shoulder press, side lateral raises, Bent over rows, upright rows, lat pulldowns and weighted crunches for your upper body. Keep in mind you can’t spot reduce though, so everything will tone up with weight loss.

    Kr1stadee & JennaM222 – Haha, I totally forgot about that toilet. It’s a left over sticker from Halloween, of a zombie crawling out of the toilet and blood dripping from the tank. We put it on and never bothered to take it off. Halloween is a very serious affair in my house, you should see our shower curtain ;P

    Lshortway – It really depends on how hard I’m cutting. Right now it’s a little extreme because I’m trying to get down a weight class in a really short amount of time. It varies depending on how much cardio I’m doing or what the goal is. But mostly I focus on a steady deficit, I start out with as many calories as I can get away with and slowly cut them out as weight loss slows down. I also eat fairly high protein to conserve muscle mass as much as possible, try to keep as many carbs in as possible for optimal energy and focus on getting my fats from good sources.

    Maryaly40 – If you want to focus on your core I highly suggest adding in planks and a few compound movements like squats, deadlifts, overhead presses or barbell rows. Just make sure you look up the correct form so you don’t injure yourself. Also remember that you can’t spot reduce, so if your tummy is your trouble area working your core won’t speed up fat loss there, it will just come with the weight loss.

    sabrina197820 – Try using unilateral movements, where each side is individually weighted, and use only as much as your right side can handle. This will help it catch up to your left side. For example, if all you can bicep curl in your right hand is 5lb, then do bicep curls with 5lb and progress based on your right side.

    Sam_sarge – The first thing to remember about the men in the gym is that most of them are far too busy watching themselves in the mirror and mirin’ the guys around them they wish they looked like to even notice you. The second thing is that lots of them will be very nice, and very willing to help you out. Some of the best, most helpful advice I’ve gotten has come from men, and some of the men in my gym are my biggest supporters.
    I suggest that you use bodybuilding.com to help you find a workout plan to start out with, they have some really good ones and a whole video database of exercises so you can see how to preform them correctly. It’s also got lots of helpful articles to read. But if your bf is a PT then use him! My bf is my powerlifting coach and trainer, and even though I’m certified myself now I still let him make all my workout programs for me. Someone close to you who knows what they’re doing will have good insight into what will work best for YOU because they know you so well. And also, trust me, lifting together is good for your relationship ;)

    LeadingMuscle – 245lb Squat (but I’m going for 250lb this week), 125lb Benchpress, 300lb Deadlift. I haven’t done an OHP in a really, really long time, so I’m not sure. I can Barbell row 105lb for 5 reps.

    And to everyone who posted success stories, way to go! So proud of all of you, us sisters in iron have gotta stick together!

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