Ask the Fitness Expert

Q: As a woman, I’m intimidated by the weight room but want to add strength training into my routine without getting “bulky”. Do you have tips on what I can be doing to familiarize myself with this method of training?

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A. Let me start by saying that you are not alone!  The majority of women tend to steer clear of the free-weights area at the gym.  Strength training is one of the easiest ways to boost your metabolism, increase the health of your joints, while releasing a feel good experience for your brain (e.g. endorphins, dopamine, serotonin) that is different than and lasts longer than any cardio session.

To combat this intimidation factor, I recommend three simple yet effective weight-training tips that any woman looking to strength train can tackle in just 30 minutes, twice a week.  

Before getting started, be sure to choose weights that allow you to do 12-20 reps instead of 1-10 reps. For each set below, we’ll be pairing two exercises back-to-back that use different muscles. Be sure to set-up your workout area so that it’s easy to transition from one move to the next, rather quickly. For instance, you’ll want to do 12-20 reps of squats, followed immediately by 12-20 reps of bicep curls, then repeating this 3 times. This process will ensure you’re building long, lean muscles, rather than bulking up.

1.     Squats/Bicep Curl: Stand with your feet just outside hip-width apart, lower the body with a slow, steady, and controlled pace, then return to standing position. Have dumbbells ready for Bicep Curls, locking elbows next to the body and keep shoulders over your hips.

2.     Shoulder Press/Crunch: Start with dumbbells at shoulder height; press the weight overhead drawing semi circles with your wrist and elbows. Put down the weights safely and get into your favorite crunch position.

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