TLDR – Quick Guide
- Alicia’s Journey: Transitioned from general fitness to heavy strength training, leading to a career as a personal trainer.
- Debunking Myths: Addresses the misconception that weightlifting causes women to become bulky.
- Benefits of Lifting: Highlights fat burning, lean muscle development, and mental strength gains.
- Core Exercises: Recommends squats and pull-ups for developing abdominal muscles.
- Holistic Approach: Emphasizes the importance of combining nutrition coaching with training programs.
Hey everyone, it’s Alicia here! Just wanted to chat with you about iron for a bit. Whether it’s in a consultation or a casual conversation outside of the gym, when I ask females what their goals are, the common consensus is that they want to be lean and toned, and most add that they’d like nice abs. I’d say 8 times out of 10 immediately following this statement they look at me very seriously and say “I don’t want to get bulky so I don’t want a weight program that will make me big.”
Okay ladies, I have a couple cool things to tell you. Well, the first thing isn’t cool at all, it’s an obvious fact. I’m a small woman. The second thing is, I lift more than my own body weight on an ongoing basis.
I started lifting heavy before I became a personal trainer after my buddy in the states encouraged me to go for it. I was struggling with figuring out some aspects of my life at the time and wasn’t happy with my career choices. I already knew that gaining physical strength and accomplishing fitness goals helped ease my mind because I was very active, had strong endurance and plyometric skills, so why not get into heavy strength training?
I called up my friend Virgil and asked him to give me an intro to lifting session to make sure I was getting expert advice on form before I worked my way up. Learning those foundations here at KFS, which is now my workplace and like a family to me is pretty sweet too I think!
So there I was. Lifting, gaining strength and disliking what I did for a living. I had wanted to be a personal trainer for a while and one day I had to courage to look at my life and say “screw this noise” then I immediately registered to do my certification. I didn’t know where it would take me at the time but I didn’t want to live with any regrets. You know how that story ends. I am exactly where I am supposed to be. Of course I have become physically stronger, but mentally I have gained so much from lifting. I love setting new personal records because it just gets better and I keep getting stronger.
Now, to address the common concern about bulk, it’s not an issue, so throw that thought away. Women are not physiologically designed to build big bulky muscles. It’s a fat burning activity that builds lean muscle, or as I like to say, ‘lean gains’. When it comes to abs, some of the best exercises to develop them are full body functional strength activities like squats and pull ups. Here at the gym, we cover all the bases for you, so we can coach your nutrition in conjunction with your training program to help you reach your specific goals. Nutrition is a huge part of the changes you make in your physique and strength so I enthusiastically encourage you to learn more about how you’re fueling your body. I thrive on seeing others get stronger so if you’re looking to gain strength, and become that lean and mean version of yourself, come talk to me at the gym.
Book a free consultation now and get 20% off your first package:
Call: 604.568.6006
Email: schedule@kalevfitness.com
Email me: Alicia@kalevfitness.com
We will take the necessary steps to get you conditioned, apply resistance training, perfect your form, and when you’re ready we will get you under that squat rack.
Key Takeaways
- Strength Training Empowers Women: Lifting weights builds physical and mental strength without causing bulkiness.
- Lean Muscle Development: Weightlifting is effective for burning fat and achieving a toned physique.
- Core Engagement: Compound movements like squats and pull-ups enhance core strength and abdominal definition.
- Importance of Nutrition: Proper nutrition complements strength training for optimal results.
- Professional Guidance: Working with a personal trainer ensures proper form, technique, and personalized program design.
FAQs
Will lifting weights make women bulky?
No, due to physiological differences, women do not typically gain bulky muscles from weightlifting; instead, they develop lean muscle mass.
What are the benefits of strength training for women?
Benefits include increased strength, improved muscle tone, enhanced fat burning, better posture, and greater mental resilience.
Which exercises are best for developing core strength?
Compound movements like squats and pull-ups effectively engage the core and promote abdominal muscle development.
How important is nutrition in a strength training program?
Nutrition plays a crucial role in fueling workouts, aiding recovery, and achieving fitness goals; combining nutrition coaching with training is highly beneficial.
Why should I consider working with a personal trainer?
A personal trainer provides expertise in form, technique, program design, and motivation, ensuring safe and effective progress toward your fitness objectives.