Let’s talk about gyms. Despite many great efforts, they are places that can still be ridiculously gender-specific, and the expectations that get created in gyms can spill out into all forms of exercise in general. This is a bad thing for many reasons, one of which is that these dated expectations limit women from doing some of the most beneficial, life-changing exercises out there: lifting weights.
The amount of women who simply never start any kind of weight training due to a fear of becoming ‘too muscular’ is far too big and widespread. So we’re here to figure out how this happened, why it’s expressly not the case that you’ll become a bodybuilder if you start lifting weights, and why, in fact, it’s fundamental to your exercise routine that you start doing so.
WHY ARE WEIGHTS SO FROWNED UPON BY SOME?
This is a pretty big question to answer, but it comes down to two interrelated things. One is a misconception about weights themselves, and the other runs along those ever-shifting gender lines.
First, the misconception: lifting weights is not a binary activity. It’s not all or nothing. There are a ton of different ways to go about doing it: there are varying levels of resistance, theories and philosophies on repetition, specific plans to greatly increase bulk muscle, to become lean, to get stronger without a huge change in physical appearance, and many more. Lifting weights is not simply about gaining muscles. Try your best to keep that thought out of your head as much as you possibly can.
Our second reason might explain why that’s easier said than done, though, especially for women. See, going to a gym is usually an nice experience, but even for a guy who just wants to ‘stay in shape’, the group of 6 thick-necked guys spotting each other at the bench press can be slightly intimidating. It’s precisely this culture that led to a rise in female-only, aerobic-focused classes, to the great disadvantage of women everywhere. Making weights a men-only thing has deprived millions of women from a weight-loss secret that can save countless hours in aerobic exercise.
Now, there’s nothing wrong with bodybuilding, but because it tends to rest near the extreme end of things, it has taken on certain characteristics that aren’t as pronounced in other sports. Sure, we might know a maniacal runner or aerobic exerciser who is insanely devoted, but it’s only the bodybuilders who manage to seemingly double their body weight and radically transform the way they look, grunting and sweating and going crazy over there, in the corner.
This creates a strange problem for some women — they really stand to benefit from everything that weight training offers, but get seriously deterred by the irritating, macho culture that pervades much bodybuilding.
WHAT WILL LIFTING WEIGHTS ACTUALLY DO FOR ME?
Lifting weights is an essential exercise. Aerobic training is fine, but if you compare the amount of effort, it’s simply far easier to lose weight through lifting some weights than it is doing hours and hours of aerobic exercise.
The key is in lean muscle. As you lift weights, you develop it. It’s not bulky, it’s not big, and it’s not the kind of muscle you’d find on a bodybuilder. Nope, this is the kind of muscle that burns calories to maintain itself, that continues to burn those calories long after your workout is over.
If you are doing aerobic exercise to burn fat, you are concentrating on just that — burning fat. It takes a hell of a lot of cardio to burn all the fat you probably want to burn, and when you’re at rest, your muscles — although they might have gotten a reasonably OK workout through 60 minutes of dancing around — simply won’t be doing all they can to help you burn more.
If you start lifting weights, your muscles will get a workout, not just your body in general. You’ll build that lean muscle, which not only looks great, but does so much more work for you when you aren’t working out.
Have you ever watched a marathon? There are many, many runners around the world who are able to run that amazing length — 42km — but still have, for example, a spare tire around their belly, or significant weight all over. How is this possible? How can all that running, all that training, not just cause the pounds to melt away?
Because they aren’t really building up their muscles. Now, before you think we’re negating an entire type of exercise, we should say: long-distance training, just like doing 2 hours of aerobic dance classes, does wonderful things for your body — don’t get us wrong.
Your base fitness level will get higher, you’ll burn calories, your lung capacity will be fantastic, and if that’s the route you choose to take, or you just love running and working out for long amounts of time, more power to you. Anything is better than the couch.
But — and it’s an important but — adding weights into your routine not only saves you the time drain of endless, repetitive cardio workouts, but it works many, many times faster than your normal cardio workout. Your muscles really will work while you eat, while you sleep, and even while you sit around (although your increased metabolism won’t allow for as much of that). It literally powers your fat loss into overdrive, and it’s why we focus so much on it here on the site. It’s time to get away from counting calories on a stairclimber and into a better, more well-rounded approach to your fitness.
WILL I LOOK LIKE A BODYBUILDER? (NO, YOU WON’T.)
This is a really unfortunate myth, and it’s one that has prevented a lot of women from getting the most out of their exercise.
It’s very difficult to break free of the idea that lifting weights — that doing any kind of resistance exercise — will create large, defined, bulky muscles. The fact is, your lean muscles will be more defined. But the keyword is lean muscle. There is a large difference between bulked-up muscle and lean muscle.
In order to look like a bodybuilder, you need to eat like a bodybuilder. You need to go on a very specific program that involves all sorts of complicated phases, where you eat specific foods in order to gain weight, and then do weeks of exercises in order to convert all that new bulk into muscle. It’s called bulking and cutting (or various other things — there’s lots of jargon).
On the other hand, building lean muscle is the act of making small, specific adjustments to your already-existing body, not doubling up its muscle mass. Tightening up, not bulking up — ensuring that your body works better, is stronger, leaner, and more toned.
When you start lifting weights, you also start losing weight, you build lean, attractive muscles (just look at Michelle Obama), and you blast your energy level through the roof. Every bite of food you have will feel earned, because you’ll be burning calories and building that lean muscle, 24/7.
ONE LAST THING ABOUT WOMEN, MUSCLES, AND MEN.
The last thing I want to mention takes us further into gender debates than the rest of what we’ve talked about, but that’s OK: I’ve often heard it expressed that many men simply don’t find ‘muscular’ women attractive.
I’ve also heard it expressed (from women) that because lifting weights (minus the cutting/bulking) is technically the same process that female bodybuilders use to become big, many women would rather take the aerobics route in order to avoid any risk of that ever happening, as though you could just wake up, overnight, with huge biceps. Nope — won’t happen.
Besides the fact that this silly preference among men is irrelevant, out-of-date, and rather sexist (it forces women to stick to some kind of standard of exercise that is supposed to keep them thin and beautiful but also soft and not too strong), it has contributed to this idea that the only proper exercise for losing weight or for getting in shape is aerobic — endless cardio, endless running, endless dance routines.
Forget about this.
First of all, unless you really, really start eating specific carb-heavy foods, you won’t see a huge difference in your muscle mass when you begin lifting weights. At first, it will only contribute to your weight loss, and help any general attempt to get into shape (there’s that lean muscle again).
And please: ignore the men who complain that they don’t like women who exercise like this, who lift weights, because it might give them the slightest hint of strength. They’re living in the 1950s.
Instead, take advantage of the huge benefits that lifting weights can give to you, watch how your weight loss will accelerate, you’ll feel better than ever, and you’ll actually start burning fat when you aren’t even working out. Bust out that resistance, super-charge your workout, and explode those old-fashioned myths. What are you waiting for?
Best,
Frederick
great! will zuzana make some routines? please! becouse i will do it ! :)
Thank you for addressing the ridiculous gender specifications going on in gyms today! women are supposed to be on the elliptical and men lifting weights. I get so many weird stares when I lift, but that will never stop me. You keep me so inspired & creative in the gym!
Ellen
Hi Frederick….I can not believe I just read all that reading lol!!!!
Well I still have a question. I’ve been working out my upper body with 5 Lb dumbells and I want to start using my 8 Lb dumbells….. what would it be the change? would my shoulders and biceps be bigger?
Hi Oli,
your muscles won’t get bigger from lifting heavier weights. They might get more sculpted but not bigger unless you start to eat more ;)
Everything you said it´s true, it´s very good that someone is really breaking those old conceptions that still lives in some minds, I really can´t understand why!
I´m trying hard to gain muscles and i personally know how hard it is…
Hope susana make some new routine about it! ^^
I just wanted to say thank you for this. I’ve always been kind of ‘athletic’ in build, meaning, I have muscles, always have. I’m a farm girl from way back, did the same work as my brother and uncle, plus always had a headstrong horse or two to rein in. In school, I did more pullups than anyone in my class. I was always kind of proud of my muscles, but it has always bothered me when women would approach me and ask me about workout tips and always add, “without getting too muscley.”
I have to admit, when I first really started to put commit myself to working out, I was coming out of a long depression and any muscle I had was pretty well buried under fat, and I fell into the cardio, cardio, cardio trap. It took me forever to lose the fat, and then I never did have the cut physique I wanted, just fit into really small clothes. The truth is, after awhile, I knew I was fitter, but I was unhappy that I could no longer see any changes in my body.
I’ve recently gotten back on the workout horse (another long depression, don’t ask) and have been able to lose the post-depression weight twice as fast using weight training and NOT starving myself. But not only that, using creative cardio (love the Tabatas and often use it with weight sets) I’ve cut my workout time in half and am still fitter in every way than I’ve ever been before. Without weight training and results I can see, I burn out. I can’t do hours and hours of cardio. If I start running, I immediately start thinking about when I can STOP running not about what great benefit I’m supposed to be getting out of it. I’m finally on my way to being fit AND cut, and you better believe I’m not going to be ashamed of my muscles. I earned those babies.
And let’s not forget, now that I’m 35, I can use all the metabolism support I can get. :P
Tracy
Spot on Zuzana!
I am so glad you wrote this! As a kayaker you cannot imagine how often I was either approached by people who had a muscle fetish or many more who tried to make me feel bad about myself by saying that a looked like a man. Believe me, I never looked like a man. Lean, mean machine with a body fat percentage of 12%.
Even my team mates, athletes in their own right, had the audacity of making derogatory comments about other female athletes during world cups, european champs, etc… women who quite often were faster than they were. It really is something that always boggled my mind.
Personally there is nothing more beautiful that a toned woman with a low body fat. Speaking of that Zuzana, it is just amazing to see how much you have changed since you started this website. Absolutely awesome and totally gorgeous.
You go girl!
yes, it is true very good Zuzana, it good to teach that because the myths are something do’nt let us be better, thank you have a nice days!
This is a great article! As a man, I find a healthy, toned woman to be the most attractive. I can imagine that would go for either sex. I don’t quite understand how skinny has become synonymous with beautiful (I mean, I know HOW, but not why). Ladies, don’t be afraid of lean muscles. More guys find beauty in a healthy, athletic body than in a waif. Be healthy and you’ll radiate beauty :-).
Hello Frederick :)
Thanks very much for that, I didn’t realise this at all!
I’m doing the HIIT sessions with the timer now and have also been including
weights sometimes, but to be fair never realised how much of a difference it could make.
I did think that if i used weights i would be too muscley and now you have erased
this myth :)
I’m gonna go buy some dumbells now and start looking at some of your vids with the weights in them :)
I’m looking forward to leaner muscles, I really want to be leaner and slimmer with a lower body fat percentage, i’m only about 12 Lbs over weight, so its not so bad :) and I will do whatever it takes to get there! Sensible of course :)
I feel very supported in this, with you guys to help! Thanks so much :)
Hey there?
A lot of benefits to lifting weights…..I understand but simply do not like exercising with them. Would weight training provide same benefits? Like push-ups, squats etc. I use a resistance ball to add variety, medicine ball and other props like bo-su trainer. I love working with props. Look at a typical “yoga body/pilates”, although they do not use weights but they own body for resistance, they create lean, strong and defined muscles. What are your thoughts on that? Are weights the only way to go? Your input is greatly appreciated. I am sure a lot of people wonder what is the difference (if there is) between weight/resistance training and lifting weights. I am always confused about this one. Thanks a lot!
Hi Martina,
resistance training includes working out with free weights (clubbells, kettlebells), body weight, props like stability ball, bosu, etc. You don’t need dumbbells to achieve your goals. What you need is resistance. You can also push against a wall and it will be a resistance training even tho the wall doesn’t move, you are still using your power – this is isometric training. There are all kinds of ways of resistance training and you can choose whatever you prefer. The point of this article was to remind girls that they shouldn’t be scared to train like men in order to achieve their fitness goals faster.
Hey Frederick….just wanted to add something to your post (hahaha)…i kept thinking(and laughing) while i read the post about the men who hate muscular, bulky women….well…these are the SAME guys who can’t take their eyes off of a woman who walks into the gym all buff, big and ripped! lol….they “claim” they hate it, then they see a woman in “real life” and THEY are the ones who are in awe! I have witnessed this many times! I think ANY person who exercises and is built to some degree, is MUCH better to look at, than a couch potato! My wife is built similar to Zuzana, and after 2 kids – not quite as “hard bodied” but nuntheless, 38 years old and built. She gets gawked at, all the time….and i am proud to have her on my arm on a daily basis. She rarely exercises, just naturally ripped (six pack and all)…..I personally spend the many hours running (although i am on an injury issue currently), and i was running 5-9km 4 times/wk, BUT also doing chin ups, pull up, push ups, many styles of crunches etc. It was the exercising in the gym that quickly made the difference in loose skin, to tight ripped look. Anyway – you guys are inspirational, it keeps me (and likely many others) interested in working out. THANKS!!
First off, thanks for this great article! This is one issue I have been fighting back and forth with and just can’t seem to make up my mind. However, even through reading this I’m still a bit unsure. Believe me, I KNOW regular weight lifting can’t bulk you like a female body builder. I realize that’s about hormones and grueling workout and diet regimens. However, I have heard that even though you life weights the weight in pounds that you lift has a direct correlation to the size of muscle you end up building.
For example, Zuzana I know I read somewhere here that when you lift you stick to about 55%-85% of your 1RM, however, your arm muscles look very well “filled out” in my opinion. Now please don’t get me wrong, and I hope you aren’t offended by this! I think you look amazing and since finding your site and watching your videos and learning about clean eating from Frederick’s articles you both have inspired me to have a healthier lifestyle, and I think you are incredibly beautiful. However, it’s not the kind of muscle I wish to build for myself.
My biggest issue is how do I avoid getting that kind of muscle. It’s not “body builder” muscle by any means, but it definitely is a look that women can attain through working with weights and I personally prefer a leaner look for myself. It’s not that I think women should be “soft” or “weak”. I want be strong and fit and toned, I just prefer a leaner look. How can I build that lean muscle through lifting weights? I’ve heard that using a small weight for many reps does this, but what weight should I use? I used the chart you put up and 10lbs is about 55% of my 1RM right now (I can do a bicep curl with it 20 times). However, since this is what you use, I have assumed I would build the same kind of muscle you have over time. I also have heard yoga and pilates help build lean, toned muscle, but those workouts are so boring to me!
What are your suggestions? And again! I hope I haven’t offended you in any way!
- Vee
Hi Vee,
can you be more specific about the leaner look you want to achieve? I have very low body fat percentage already, so I don’t know if your goal is to be have smaller muscles than I have or more sculpted so that the muscle tone is more visible and even less body fat percentage? Just give me an example of some celebrity that has the body type that you like. Everyone prefers different look, it is ok to have a different opinion.
Hey Zuzana, I wanted to mention that my boyfriend is a gym freak (probably cause hes a basketball player) and he rapidly grew huge mescles on his arms.I guess because of the rapid growth and stretch of skin hes got stretch marks all over his arms.Will that also happen to me if i go on my weight gain diet and lift weight for sculpted arms?
need a reply asap Zuzana!!!!
Hi Israa, stretch marks can appear when people gain weight rapidly and it doesn’t matter if the extra weight is muscle or fat. It also depends on your genetics and the quality of your skin. To prevent stretch marks from happening, you should use oil or lotion on a regular basis to keep the skin hydrated and if you are trying to gain weight, then make sure that it happens slowly progressively, so that the skin gets a chance to adapt without breaking.
hello, i don’t even see the problem here – it should be a universal approach, regardless if you are men or wemen! and guess what!!! all that best kept secrets how our glamouros stars stay so fit and have those amaising fisics way after 35-40 years of age is exactly that their trainers use waight lifting as much as pilates or whatever they do!
another important thing – don’t you want your results twice faster and twice easier??? I do!!!
the most rediculous thing is – you know how it’s a common knowlwge that everybody sayes it takes woman twice time and effort to loose weight and get fit than a man??? – now i see where this is coming from! …different aproach… but why if human body is built basically the same and works the same …
my main question is – could you make a special rutine for abs and all that belly problems, love handles specifically using weights????!!!!! besides i am absolutely shure nobody would mind showing some muscle in that paticular area! ZUZANA has some abs exercise here and there but everybody would really like to see the whole rutine consentrating on that area, especially using free weights!!! if that aproach even possible. i hope we will see more abs exercise variations in the future, i know lots of people ask about them!
thank you for your work, best to you both
HI Olga,
I already have a routine for abs – Hardcore Workout: abs attack. The important thing to realize tho is that routine that focuses only on ab exercises won’t get you faster to your goal. You have to engage in comprehensive training that will target all of your muscles in many different ways. Your abs are getting a great workout even if you are doing push ups, pull ups, squats, etc.
Thanks for a great article – I would love to post it at the gym – and open our eyes to an actualized approach – I do lift weights and try to mix it all up between my power-yoga practice and cardio – and I find that the weights really help with my core strength which really reflects with the power yoga – AND I also find that the concentration on muscle isolation during lifting weights helps bring deeper focus to the body parts during my yoga practice….. it’s great seeing results at the gym and on the yoga mat – thanks for dispelling the bodybuilder myth and putting things into perspective for women and weight lifting!!!!! And thanks as always for a great website – it has become a fitness reference for me, and have shared the site with many. Thank you thank you – NAMASTE
Zuzana,
My goal is not to necessarily have a lower percentage of body fat than yours, just smaller muscles. I don’t really look at celebrities bodies as some of them take weight loss to the extreme and many of them are just “skinny” with no muscle tone at all, but after some googling I decided that Jennifer Love Hewitt has a physique similar to what I hope to achieve (someday!). Her weight has changed a lot so I found one particular picture that I thought showed the muscle tone I am trying to work for.
http://topcelebrityshots.com/zoom/jenniferlovehewitt1.jpeg/Jennifer%20Love%20Hewitt/
Thanks for answering! :)
Hi Vee,
thanks for making this more clear to me:) Jennifer Love Hewitt has on that picture obviously less muscle tone then me and for achieving that kind of softer look you have to lift light weights and do many reps -30 to 100 per exercise. Keep your workouts about 40 minutes long. You should also be doing a lots of moderate pace cardio – like light jog or swimming for at least 30 minutes. You will also have to pay a special attention to your diet, because this type of workout won’t burn too many calories and the less muscle tone you have the lower your metabolism will be (unless you have naturally high metabolism). Stick to small portions and eat at least 6 times a day and drink a lots and lots of water. The Hardcore Circuit Training workout and the rest of the workouts in the Hard core series are the one you want to look at. Good luck with your progress!
question: whats a good vegeterian diet ofr an active 249lb man?
[...] Frederick wrote an interesting post today onThe Number One Reason Women Need To Embrace Lifting Weights And <b>…</b>Here’s a quick excerpt [...]
Thanks so much Zuzana! I have been doing lots of cardio and jogging and anything active so hopefully by adding the weights I’ll see the results faster! I can’t wait to add some of your hard core workouts into my routine as well. I’m love with your tabata interval routines which I do often, but as I’ve learned the can make you pretty sore!
Thanks again! :D
Hi Zuzana,
I’ve been doing Billy Blanks (Original) Tae Bo Advanced video for 2 months now. I’ve lost 28 lbs since June 1, 2009. My weight loss has slowed down though I’m still eating small heathy portions. I just started your Summer Fitness Workout. Can you provide any hints how it will benefit me vs. Tae Bo? If I follow your program exactly, approximately how long will it take to loose at least 2″ around my back/breasts and waist?
I love your site, instruction and demos.
Thank you so much!
Cynthia
One more questions; I’m begining the wt lifting part soon. How do I select a dumb bell weight that is right for me?
Thank you,
Cynthia
Another great benefit of weight training for anyone, specifically women, is the affect it has on bone density. Many women suffer from osteoporosis. Weight bearing exercises (walking, stair climbing, squats, curls….) promote bone strength and possible growth. Weight training is very important for your overall health and longevity! Don’t be fooled, calcium is not enough. Plenty of studies have shown women at any age can stop bone loss and even increase bone density, even if slightly, by incorporating some sort of weight training. You can start at any time – the sooner the better.
FYI – I’m starting with a small set of 3,5 & 8 lb weights. Thank you.
Hi Fredrick & Zusana,
First, love Love LOVE your site. Not only is it chocked full of amazing and motivating information, but I also love how down-to-earth and humble Zuzana seems to be. Top notch job, both in your site and your personal efforts!
My question is about gaining muscle. I’ve found lots of information about how much fat one can lose in a given time (calculating caloric intake and expenditure) but nothing about how much muscle one can gain in a given time frame. Any ideas? For example, if someone wants to gain 5 pounds of muscle and is working out 5-6 times per week, any idea how long that might take?
All the best, and thanks so much for all your work and dedication to the site!
Much love, dheana
Here’s another irrational, silly, example of how people who don’t educate themselves about fitness and lifting weights for women. My husband is a customer manager at a “… ….” store and he tells me that the women refuse to stock the shelves for the the hardware and electronics department which required a lot of heavy lifting, because they don’t want to develope “man muscles” and look like “dikes”. Please don’t get angry at me for these terms, these women actually use those words. Ignorance is so unbecoming. Anyway, he’s trying to get the store managers to make it mandatory for women to hold those positions not just the men. But, the women are adament and would rather quit or get fired. How stupid is that! I often say this,”Stupid people can be educated. Ignorant people, would rather stay in their blissful little world.”
Zuzana,
how long does it take to have a lean body like yours??? I’m going to the gym for about 10 months already,, but as of now I just lost about 10-12lbs… well of course I skip most of d times because of being lazy…
So if I religiously go to the gym, how long does it take to have a lean body like yours???
Looking forward to your reply…
sai
Hi Sai,
please check out my F.A.Q. – how long will it take for me to get in shape
Excellent article (and excellent site in general).
I do find this myth completely baffling, and you’re right – it does spill out into perceptions on excercise in general. I was once told by a woman that she would never run a marathon because she didn’t want to get big and muscular – as you said, running alone won’t guarantee weight loss, but it sure as hell isn’t going to do anything to make anyone bulk up.
Perhaps it would be useful to do an article discussing rep-ranges when doing free weights at which neural development and hypertrophy are maximised/minimised. It’s true that use of weights can make you bulk up if done a particular way and along with enough protein and carbs being ingested, but there’s no reason why it has to. For example, consider olympic weight lifters – they compete in weight classes so they don’t want to bulk up – it’s a disadvantage. They are as strong as oxen though and train with weights more than most of us ever will.
hi, great article, very much to the point. At work I have to deal with loads of people having these misconseptions, it’s awesome that you have addressed the topic, with good candor no less :)
thank you for having this website, it’s a source of endless inspiration
all the best
Kat
Hi, I love this article. I have to confess, when I started to lift weight, I was a little afraid of my muscles to become to big, but It never happens, as the article said, it depends on the diet and the kind of workout you do.
And for women that think that men doesn’t like a lean body, let me tell you my experience. I’m a 33 years old university professor. I love to lift weight. Regardless of my age, I think my abs and legs look better now than 10 years ago, and the proof, I have heard comments of my 18-22 years students (and other professors told me) about how I look, and it seems that they like it.
And another prove: Zussana looks amazing! and of course you can tell she works out a lot with weights, but she doesn’t look like a man, she has a wonderful body and If you don’t believe that men like that, just read the comments on youtube!
Would you happen to know if it is’s safe to lift weights while attempting to lose weight? I’ve made it my new years resolution so I’m trying to stick with it.
Zuzan
I’ve been working out on and off for about 2 years and devotedly working out since about may. I do long distance running, cardio, weight lifting, pilates, the works; including healthy eating. I’ve been attempting to lose about 10 pounds while getting fit at the same time. I am getting fit but am not losing the desired weight. In fact I have begun gaining weight and I’m thinking its in muscle. Is there anything you can recommend to help me lose weight?
thanks , all the best .
nidia
the sad part is, no matter how many times you or i tell women to lift weights (especially heavy squats and deads) they will not listen :(
also, throw the scale away, use the mirror! who cares how much you weight if you’re looking fit and healthy ?!? it’s a really strange obsession that women seem to have…
Thank you Zuzana for clearing this one up for me.
Although I bought some dumbels I just didn’t know why I would need them.
After reading this I finally know why I had to do al those lift-weighting exercises at the gym.
Nobody could tell me this story and they just said I had to do it.
Now I finaly understand why and even consider to buy some more dumbels for some of you workouts.
Thank you again for explaining this.
Thanks for portraying bodybuilders like meathead machoistic morons……….. just what we need, we are all part of the same comunity and should stick together.
Any women scared of growing big muscles……. NEWS FLASH you couldn’t even if you tried, it takes good genetics, dedication, years of hard work, giving up all your favorite foods etc etc.
Its time to stop spreading these myths and tell it how it is.
I love you guys :-) I had an argument with my boyfriend because he thinks I shouldn’t lift weight and that stuff just because I’m a women…
I love lifting weights, but i never know how much protein to take or what to eat. Im only 4′11 and weight 102.
Hi Zuzana!
I just dicovered your videos in youtube today, and came straight to your blog, I llike the way you show how to excersice at home with very economic means, I want to make you a question hope you will have time to read it, i’m a skinny person by nature (big blessing you might think) but my problem is that i woul like to gain some volume around my thights and my bum, It’s not easy for me to gain weight and normally grease tends to accumulate under the arms (ok I sound like I’m a monster, but its like that), anyway i would like to know how to gain mass (thights and bums) is weight lifting a good solution? and what are the difference o excersice between make the muscle lean and make it thicker…
I don;t know if you understand my problem, the thing is i can’t go to a gym so i would like to know some home made excersice for that…
thank you very much for your time and hope you will have some answer for me, take care and continue you wonderful job sharing it with everybody!
Jose-marie
I know you are so busy and get so many responses but I need to ask you something. Is lfting weights for a woman twice a week enough? …..
Also, sometimes I have clients that only see me once a week( I’m a personal Trainer) and can only lift weights once a week, they do the cardio in their own time….. Is there any point in lifting weights once a week? I would love to hear your feelings on this, going out of my mind. thanks a million,
Reply
supposed to be no question mark after the .. they do the cardio in their own time…….
Great article. There’s another reason why women should do weight lifting : it strenghtens your bones. By lifting weights, your body “understand” that it needs to be stronger in your muscles (of course) but also in your bones and ligaments. It is especially important for women as we are most touch with osteoporosis. Building strong bones and having adequate amount of calcium prevent osteoporosis.
[...] this myth? Check out these top 10 reasons heavy weights don’t bulk up the female athlete, or read this or [...]
Thank you very much for the advices(councils).
I likek to have Cameron Diaz’s arms I wonder if with a few weight of 1 kg I can achieve it besides that I have a wedding in 5 months want to have a beautiful arms .
Everything you said in this article is true, but I think you left out a key element. The main reason why women cannot “bulk up” like a man is that they simply do not have the testosterone to do it…it doesn’t matter if you train really hard, lift very heavy weight, eat a lot of protein, etc. Sure, you will be muscular than the average woman. But you will not look like a man. The reason many female bodybuilders look like men is because they use steroids to get that way. It’s pretty much impossible to achieve that look naturally if you’re female. Females just don’t have the testosterone as I said.
If you look at natural female bodybuilders, even the ones that are quite strong and can deadlift 250 lbs and squat 225…they’re not big. And it took them a lot of hard work to get that way, they didn’t gain what little mass they have as easily as their male counterparts.
@Frederick
Hi, i just found out off this page today and i´m so impressed with all your hard work and to be honest, Zuzanas training and beauty. I really think she is 100% perfect women.
Ok so now my question. I lift weight and try to build lean muscle as much as i can. How can i add this kind of routines (HIT) to my daily workout without them affecting my lifting routines?
For example, If tomorrow is my leg day and i do Zuzanas HIT training today, i wont be able to put much weight at my day leg tomorrow! this could happen with all muscles… Any idea?
Hi. I read about using weights, but I wonder if rubber bands has the same effect? And would you then Zuzana make any exercise with rubber bands?
Thanks, hugs, Paty
I noticed it’s been a while since Zuzana has shared a weight lifting routine with us. I’d love to see a new video that has a great workout combining cardio and weight lifting.
I confess I was afraid of lifting weights! I really though my muscles were going to get bigger. Thank you very much for this post, it was really helpful.
Kiss!!!