Women on Weights
Ladies, are you interested in weightlifting but intimidated by the weights section of the gym? Unsure of the proper technique for various lifts? Or maybe you think weights will make you too big and buff? Total Performance Trainer and former Purdue University pole vaulter Kara Beth Rogier’s Women on Weights class is what you’ve been looking for.
The Women on Weights class is based on three main lifts: deadlift, squat, and bench, with auxiliary lifts to help support them. Classes are offered Monday through Friday at varying times and levels so Women on Weights can fit most any schedule. If you are unfamiliar with the lifts but are still interested in the class, Kara Beth is offering everyone two private sessions to learn the lifts so you feel comfortable in class.
When it comes to lifting, there are four common fears among women. Here is what Kara Beth says about these misconceptions:
1. Fear of becoming “too big/bulky”. This misconception keeps many women (actually, most women) from using anything more than 5 lb. dumbbells or from lifting in general. Lifting alone does not equate to “manly muscle”. As a female, you do not produce enough testosterone to create this look on on your own. Your muscles will only grow to a healthy normal level that actually promotes an increased metabolism. With proper nutrition and lifting you will actually create a leaner physique not a bulkier one.
2. Lifting is bad for the joints. Strength training actually helps grow strength in the structures around your joints causing them to be better supported. Strength training helps absorb shock and protect your joints, not hurt them!
3. It’s best to work one muscle group at a time. Most women think they need a day dedicated to just one body part. However, unless you are training for a bodybuilding show or are a dedicated lifter it’s best to hit a more rounded exercise regimen. Choosing compound exercises that work more than one muscle group at a time (like squats and deadlifts) build muscle and burn more calories. They are more effective in a shorter period of time.
4. Doing “AB” workouts will get rid of belly fat. The truth is you can’t spot reduce. In order to get a flatter stomach and more defined abs you first need to lose body fat, which means a good mix of strength training, aerobic training, and a healthy diet.
The benefits of lifting include:
Builds muscle and burns fat = a leaner physique not a bulky one
Burns more calories and boosts your basal metabolic rate
Prevents metabolic decline as we get older
Helps you be more functional in your everyday life
Helps reduce osteoporosis
Lowers blood pressure, reduces risk of coronary heart disease, strokes, diabetes, and other heart conditions.
Release endorphins lowering stress and aiding in mood improvement
The question really doesn’t come down to why women should lift…. it’s more of a why shouldn’t they?
Women on Weights is open enrollment, but each class has a maximum capacity of six women, so contact Kara Beth today for a free consultation!
Kara Beth Rogier: firstname.lastname@example.org