Women in the Weight Room

I'm sure you've heard us talk about this topic a million times here at CPC. Weights and/or strength training is something ALL women need to be doing. End of story. The benefits include bone density/osteoporosis prevention, muscle definition (comes along a lot faster using weights as opposed to just hopping on an elliptical), relative strength, and much more. So why I am bothering writing about this topic once again?

Well, not everyone is comfortable lifting weights, especially in your typical commercial gym, so that's why. 

Here at CPC, most of you at this point have accepted working out on the dark side/south side/hot side, but what about the rest of you reading this that have no clue what a deadlift, back squat, push press or hang clean are? There are two things you can do if you don't know: either hire a trainer or starting out with something a little less complicated. Are those lifts the most efficient? Yes, but not everyone has a coach or would most likely hurt themselves trying something they have no business attempting. My recommendation: something less complicated.

Start out slow! Never done weighted squats? - try goblet squats. Never done deadlifts? - try dumbbell/kettle bell deadlifts. Bench? Doubt it - try push ups. Pull ups? Start with a mid row or a dumbbell row. Not to say that these are easy by any means, but much less complicated or "risky" to a beginner. Ask most coaches to just demo any of them and you should be good to go. 

Attempt all of those in that order, four sets of eight repetitions, sixty seconds rest and go from there. That'll get you started with some strength training and most likely jump start your routine. If you have any questions or would like something more difficult feel free to ask.

- CW 

Activity Avoidance - Deadlifts Don't Bite

Most of the active community work towards their goal of being healthy. A healthy lifestyle 
encompasses many different domains, including exercise. The exercise domain can be broken down into resistance exercises, cardio, agility training, and many more. Without even knowing it, you subconsciously sabotage yourselves on your way towards being a well rounded person by avoiding specific exercises. 

“I HATE RUNNING!”

A statement I have heard so many times. Your body is a master at coping and will prefer the type of exercise that you are good at and your body is built for. In most cases, that exercise type or even specific exercise that you DESPISE, is the one that you need to do the most!

Early in my training career I would avoid deadlifts, sometimes on purpose and sometimes 
subconsciously. This effected the benefits I received from the exercise. A year prior, I had 
sustained an injury that, unbeknownst to me, would limit my hamstring strength on that leg. OF COURSE I liked to squat more, I was better at it! It was easier for me. My body knew that and directed me accordingly. This mechanism is the same way that people get hurt every day, through compensations and avoidance of at risk areas. 

This is an easy fix! Hold yourself accountable for your own health. Have someone asses your workout routine or have them develop a program for you altogether. Put the responsibility into the right hands to make sure that you give your body everything it deserves!

Why Weight?

All too often I hear men and women saying females shouldn’t be lifting weights. Why not!? Nothing upsets me more than hearing those uneducated on the matter chime in with their misguided opinions. Not only should women be lifting weights, but they should be in the weight room more often than their male counterparts.

Here’s why:

Testosterone vs. Estrogen:

Many women that I have trained in the past are very apprehensive about picking up a dumbbell because they don’t want to become “muscle-y.” With the proper program and guidance, there is no way this would happen. In laymen’s terms, testosterone is far more superior to burning fat AND building muscle in comparison to estrogen. That is why men “bulk up”. Why is this important? Purely based on hormone composition between the genders, it is much harder for women to build muscle and therefore burn fat. Females simply don’t have the testosterone for that to happen. So in short, these effects won’t happen overnight! Relax, don’t listen to infomercials from SALES PEOPLE, and start incorporating some weight into your regimen.

Burning Calories:

It is fair to say, that a main reason a majority of people want to work out is calorie control. Most people want to feel great, be lean, and achieve overall health. Allow me to blow your mind with these next few sentences. At rest your body is burning calories. Muscle requires more calories to sustain itself than fat does – a lot more. A cheap and easy way to burn off those unwanted love handles: PUT ON SOME MUSCLE! 

Muscle? But I like cardio. Then get your ass in gear and stop moving at the same miserable pace as Betty White on the treadmill next to you. Higher intensity burns more calories. Higher intensity what you ask? ANYTHING! Speed, hills, resistance, intervals - the list goes on and on.

The evidence is all there. This isn’t abstract thinking, this is a professional relaying facts. The easiest way to feel better and move better is by working hard. Don’t hold yourself back, get yourself into the game and see what an amazing machine your body can be and will become. Get into a boot camp, or under a bar, and start sweating.  

Want to Be Better?

Lately, I've seen a few subscribers weight lifting early on Tuesdays and Thursdays, which is something that I like to see. However, I can't help but notice how the group is made up of mostly the strongest CPC subscribers that we have. Coincidence? No. 

Our Tuesday/Thursday morning crew has 2 to 3 non-coach members, but the more endurance based RBC's are loaded with everyone else. Why!? Because you're not pushing yourself. Want to get faster during your runs? Want to burst off the line? Want to shave time off of your PR? Want to be the first to the goal? You have to weight train. 

Guess what? True strength and power will get you there faster than being able to bang out 200 mid rows. Trust me. So, take off the "running" shoes and pick up some substantial weight! There is always a coach to help you. Barbells don't bite. 

CW