Ladies.........do you lift?

Ladies.........do you lift? If not then why not?

Even in these supposedly modern and equality driven times there are still myths, misconceptions and stereotypes surrounding the whole concept of weight training for women and the associated benefits.

The media, popular culture and uneducated personal trainers are just some of the culprits guilty of misleading half of the population.

A dramatic statement I know but this unfounded nonsense is stopping women from enjoying and benefiting from a fantastic training medium, lifting weights.

Below I have listed and clarified some of these myths and misconceptions as well as hopefully provide a little guidance.

Get fitter, leaner & stronger by lifting weights

• Weight training will not make you bulky or muscular
• Unless you want to build muscle, then it takes years of hard work following a specific weight training and nutritional programme
• Lifting weights will help you lose weight by boosting your metabolism
• Weight training doesn't necessarily mean lifting heavy weights
• Although the best health & fitness results come from lifting heavier rather than lighter weights
• Lifting weights will not make you look like a man
• Lifting weights will help you to get fitter, stronger, more coordinated, increase flexibility, be leaner and more self confident.

More and more women are lifting weights with various personal goals in mind when training. However, I am sure that every one of them is making gains towards their goals and reaping the benefits of lifting weights as part of their training regime. Whether for competition or pleasure, health & fitness or physique these goals (and more) will be achieved by weight training as well as cardio and classes. 

Achieve your goals by including weight training in your programme

There are many different ways to train using weights; free weights or machines, weight lifting or body building type programmes, Cross Fit or standard sets and reps? The list is endless and the variations within each are many too. It may seem overwhelming to some and this is certainly why cardio and classes are popular. It is important to know how to lift safely and with good technique, and this often means enlisting the help of a Coach or Personal Trainer. The benefits are many though and well worth it for improvements in posture, mobility, energy levels and digestion as well as those listed above.

As I have stated in my previous blog it is first necessary to know what your goals are, then to get the right programme put in place to help you achieve those goals. A programme for a 25 year old looking to get leaner and more athletic looking is going to be different from that of a 55 year old looking to gain flexibility and strength. Both of these individuals will lift weights as part of their training and both will use similar exercises along the way. However, their overall programmes will be different thus reflecting their individual goals.

I work with many young Figure Skaters most of whom are young ladies, most of whom I get to train with resistance or lift weights. Most of these girls are also achieving success in school and college sports outside skating because they are strong, fit and confident. This is not just through their training with me as Figure Skating in itself engenders many positive life skills. However, being fit, strong and healthy is an important part of the whole picture and one that can benefit many women young and old in achieving a fitter, more active and healthier life.

I hope this has helped, I hope that you now have the confidence to go and lift weights.

What Are You Doing.........?

The most under asked but probably most important question a Coach or PT should ask their athlete/client is "Why are you training? What do you want to achieve for yourself here?" To be fair the athlete/client should be asking themselves this as well, preferably before they engage in paid sessions or even before they take up any structured training activity, gym based or otherwise!

Have a clear idea of what your training goals are!

It really surprises me that even with all the information so freely available online on how to train, what different training regimes will do for you and the approximate timescales involved to achieve meaningful results that there are still so many people aimlessly wondering around the gym without any structure, rhyme or reason to their workout and yet are still hoping to achieve something!

Adaptation to training takes time, and progressive overload has to be utilised and adhered to in order to achieve these physiological changes. Whether you are looking to gain muscle or lose body fat the only way this will be achieved is by following a structured training programme that includes a detailed exercise plan, a weekly/monthly periodised schedule that includes all the recommended activities that need to be completed and sound nutritional advice.

Programme periodisation, progressive overload, adaptation to training

Which brings me right back around to the original question about what your training goals are. If you don't have a clear idea of the destination, how can you plan the journey!

Both client and coach need to be clear and on the same page with regards to training goals, lifestyle changes or sporting endeavours. If the client wants to gain muscle but the coach feels that the client should address movement and postural issues first then these training aims may be in conflict?

Clear communication is the key here with plenty of open questions. The coach should let the client talk and not impose their own preferred training programmes, goals or plans on the client. The client should have a clear goal and question the coach to ensure that their programme is designed to help them achieve their goals.

Be on the same page with clear & open communication!

In summary then; 

• The client should have clearly identified goals
• The coach should ensure they listen to what the clients goals are
• The coach should ensure that the programme reflects these goals
• as long as there are no reasons not to, either medical or as highlighted in the first assessment
• if there are any issues then the coach must make sure that the client fully understands how this is addressed in the programme and how it will benefit the client in the long run

Remember, be clear in what your goals are, make lifestyle changes that will last and create new "good" habits; don't cut corners for quick results.

Thank you for reading this blog, I hope you got something from it. Please feel free to give feedback or ask questions here on on my Get Coached FB page.