Issue 24 • May 2014

Women & Weights

Women have come lightyears in all areas of fitness. We aren’t just spectators, we are participants. Despite valuable information at our disposal, many of us hold to the unfeminine imagery attached to weight lifting – hulking muscle. When it comes to the weightroom, trainers are still combating the stigma of lifting as a man’s sport.

Local Personal Trainer and Nutritional Consultant, Sarah Long, counters the conservative myth that women hold to – that weight training leads to bulky muscles and popping veins:

The most common misconception women have about weightlifting is that it’s going to “make them big” or “look manly”. In reality, all women should weight lift to some degree because it adds lean muscle mass to their body – beautiful shape and curves!

Weight lifting is also a great way to boost the metabolism and strengthen bones (which can fight against osteoporosis)! Many women will also admit that they gain self confidence and “inner strength” while weight lifting and working on their physical strength as well! While “bulky” is a relative term
to different women, there are
scientific truths about women’s bodies and they way we train that refute the claim that women turn into she-hulks
pumping iron.


Women don’t have adequate testosterone to support a bulky physique. While some women have more muscle and bone density than others, we don’t have the same muscle mass that men do or the testosterone to carry that mass.


Perform a full body weight training session 3 to 5 times per week utilizing many compound, combination and full body movements. Weight training shouldn’t just isolate one muscle group to increase its size. Intentional lifting will strengthen and define muscles for overall physique balance.

Sarah says, “Weightlifting along with proper diet and cardio training is proven to be much more effective for losing body fat than simply diet and/or cardio alone. Building lean muscle mass with weights increases the body’s resting metabolic rate which in turn makes it easier to lose body fat and keep it off”.

Sarah Long is Owner and President of Long Life Nutrition and Co-coach of Team Long alongside husband and IFBB Pro Don Long. Contact her at



No Comment

Leave a reply

Your email address will not be published. Required fields are marked *

Previous post

The Buzz Around Vitamin D

Next post

904’s Fittest: Jennifer Hauser