Strength Training for Women

The tides are slowly starting to turn, but too many ladies are still shying away from lifting weights. In this blog we’re going to address three common fears that stop women from using barbells and dumbbells, and six amazing reasons to embrace resistance training.

Fear 1: I’ll get bulky

The reality is that getting bulky takes a lot of work and actually isn’t possible for many women because of their hormone balance. It takes bodybuilders and professional athletes many years of spending hours per day in the gym, combined with a genetic predisposition to gaining muscle and often, performance-enhancing drugs, to look the way they do.  

Fear 2: I’m not strong enough, I’ll embarrass myself

There’s only one way to get strong, and that’s to start. You may see ladies lifting hundreds of pounds over their heads on Instagram, but the reality is that everyone starts with an empty bar. Our more experienced clients all remember their first day in the gym, and the beauty of training in an OPEX Gym is that you’ll be surrounded by supportive folks who will help you learn the ropes. Your coach will purposefully start you with light loads and help you progress over time as you build strength.  

Fear 3: I don’t know how and don’t want to get injured

That’s why you hire a coach! Your OPEX coach will teach you proper technique, only prescribe movements that are appropriate for your experience level, and screen your movement quality to prevent injury and imbalance.

Now that we’ve addressed your fears, let’s learn the benefits of strength training for women.

Benefit 1: You’ll get stronger

It may sound obvious, but lifting weights will strengthen your entire body. Quality resistance training is actually a great way to prevent future injury. You’ll gain stability, balance and learn how to lift with proper form to strengthen the correct muscles. Did you know a strong core and legs are key to preventing back pain, which a staggering 80% of American women will suffer from at some point in their lives?

Benefit 2: You’ll get sick less often

Resistance training with adequate recovery builds a stronger immune system, improving your body’s ability to fight off colds and flus. Lift weights and honor the OPEX Basic Lifestyle Guidelines, and you’ll be more resilient to stressors like illnesses.

Benefit 3: You’ll improve bone density

Women are four times more likely to develop osteoporosis than men, but you can do something about that alarming statistic. Lifting weights prevents bone loss and increases bone density, reducing the risk of osteoporosis-related fractures.

Benefit 4: You’ll prevent heart disease

It’s not just aerobic exercise that’s good for your cardiovascular health. Weight training has been proven to lower the risk of heart attack and stroke.

Benefit 5: You’ll have fun in the gym

Squats, deadlifts, presses and pulls. Dumbbells, kettlebells, cables and barbells. There is so much variety inside of resistance training and so much to learn. We see it happen every day–a new OPEX gym goer picks up a weight for the first time and falls in love with working out. Learning to lift is empowering for women and can provide a big boost to self-confidence. Think beyond the treadmill!

Benefit 6: You’ll gain muscle (in the spots you want it!) and burn fat

Looking good naked is a great reason to start lifting weights. Weight training boosts your metabolic rate, especially as you start to gain lean mass, which will speed up fat loss. Certain exercises are key to creating a shapely posterior or toned arms, so your OPEX coach can design you a program that targets the areas you want to work on.  

If you aren’t already including strength training in your workouts, it’s time to start. Find an OPEX Gym near you, and learn how to safely and effectively lift weights to experience these six life-changing benefits.