11 Mar 2015

Lift Weights Like A Wo(man)

Contrary to popular belief, weight lifting will not turn you into a she-hulk, but you will gain confidence, self-esteem, and a bangin’ body!

You’ve just bought a brand spankin’ new pair of trainers and a slammin’ new workout outfit and are ready to hit the gym! But what do you actually do once you have motivated yourself to walk in the door?

Going to the gym can be intimidating. All of those strange machines and don’t even get me started with the free weights. What am I even supposed to do with those?! All too often I skip out on weight training in the gym and head straight to the cardio equipment because it is familiar and I don’t want to get bulky. I like fitting into my favourite skinny jeans!

Contrary to popular belief, weight lifting will not turn you into a she-hulk, but you will gain confidence, self-esteem, and a bangin’ body! And what woman doesn’t want that?!

Why women should lift weights

Metabolism and muscle

The most important reason for women to lift weights is the effect that it has on weight loss. The more muscle a woman has the more calories she will burn at rest. Simply put, muscle speeds up the metabolism and leads to greater weight loss.


Being strong makes everything easier. You know that furniture you need moved? Well, now you can do it yourself. How about those 15 bags of groceries? One trip from car to home—all you, girl!


Strong girls exude a confidence that is intoxicating. I happen to believe that this comes from the knowledge that you can accomplish pretty impressive feats at the gym. When you realize your outer strength, you can tap into your inner strength, and that begins to radiate. Confidence is a very attractive quality, and that gym confidence starts to leak into every other aspect of life. Maybe I've convinced you. Perhaps now, you're thinking you're going to toss your three-pound weights, hop off the elliptical, and give this whole strength thing a shot.

Where should you begin?

Here is my favourite free weight circuit. It is perfect for those of you just starting off in the gym and for lifting veterans alike. Feel free to make it your own! If you only have time to do one set, then do one set. Anything is better than nothing, just get in the gym and start building that muscle—and confidence!

Dumbbell Circuit

Perform each exercise rapidly one after the other. Do not rest until the end of each set of exercises.

Set 1

- Dumbbell squat x10 reps

- Dumbbell curl to press x10 reps

- Dumbbell bent of rows x15 reps

- Dumbbell bench fly x10 reps

- Kettleball swings with dumbbell x10 reps

Rest for 1.5-2 mins

Set 2

- Dumbbell lunge x10 each leg

- Push up x15 reps

- Dumbbell lateral raise x15 reps

- Dumbbell bench press x10 reps

Rest for 1.5- 2 mins

Set 3

- Dumbbell squat and press x10 reps

- Alternating dumbbell curl x10 each arm

- Dumbbell stiff leg dead lift x10 reps

- Dumbbell rear deltoid fly x20 reps

Rest for 1.5-2 mins

* Complete full circuit (Sets 1-3) 2-3 times