I finished discussing my client’s goals and the benefits of weight lifting. Her response: “I just want small muscles like you” (as she grabs my stomach).

My female clients tell me they don’t want to lift anything heavy because they want little muscles. They fear touching anything over 10 pounds will make them look like a man.[more…]

CrossFit and powerlifting have made tremendous strides for women and strength training. The problem is my clients think if they lift weights 2-3x/week they will suddenly look like CrossFit women. I am not bashing the CrossFit women because they are beautiful and hardcore. But, that is not the look the average female is going for.

What is the average female going for? She is looking to lose stomach fat, tone-up, rid cellulite and lose weight. Why? Because our world tells women they have to be these things to be beautiful.

What comes to mind when you think having muscles?

Many women think of masculinity. Personally, I think girls with muscle are awesome! I guarantee having more muscle will be empowering, no matter the size. I may have little arm muscles (I blame it on my genes). However, my leg muscles are far from small, and I love it.

Each woman will respond differently to weight training. We don’t get to choose our genetics; we just make the best of what we’ve been given. I have lanky limbs (alien-arms by my friends) and a short torso. When I gain weight, the first place it goes and the last place it leaves is my torso. Some women naturally carry more weight around the hips and thighs (which is actually a healthier fat distribution). Some women naturally have bigger legs or arms. Whatever body you have been given, lifting weights will make it sexier. Why? Because strong is beautiful.

Gone are the days when women have to be rail-thin to be beautiful. Beautiful is being confident and secure in you body. It’s about accepting the body you have rather than trying to make your body look like someone else’s. Yes, lifting weights will get you physically stronger and make your muscles more sexy. But, it also cultivates confidence and inner-beauty.

What does this mean for you? Start a strength training program. If you stick to your program, weight loss and toning will happen. The cherry on top of your new found strength and sexiness. You will gain better posture, be able to lift something heavy without needing help, and prevent future injuries.

Increasing muscle mass brings a host of other benefits. Circumference measurements go down, definition increases and fat is demolished. The more lean body mass you carry around (muscles), the higher your metabolism throughout the day. Not only will you have definition, but you will be burning more fat all the time (not just when you are exercising). The scale won’t always reveal this, but clothes and measurements will.

Instead of a goal focused on your weight, set a strength goal. I am currently working towards pulling a 200# deadlift.

To gain strength and put on muscle, you need to be strength training at least twice a week. Preferably three times per week. The other 2-3 days, do cardio/interval training. Not for hours on end! Keep cardio training under 45 minutes.

If you want to lose weight and put on muscle, you will have to make nutritional changes (adjusting calories & food choices) as well as lift weights. Just changing nutrition will result in fat and muscle loss.

Lifting weights has made me stronger, more confident, and decreased my symptoms from scoliosis. It may be intimidating, but the benefits are endless. If you don’t know where to start, I can help. Reach out on Facebook or email me: ncklingler@gmail.com

I hope you are inspired to lift something heavy!

~Nicole