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Women and Weights

Just finished my second spot on CTV Morning Live - where we talked about and women and weight training - and I thought I would expand a bit here. This is both a topic that I love and hate to discuss.

I love how it can help a woman gain strength, confidence, self worth and a sense of independence. I love how weight training can help someone acheive their goals. I love how it lights a competitive fire under their ass daring them to try harder and to beat it. And to those who don’t let the steel win I tip my hat to you. Remember, that weight you cannot lift today will still be the same weight tomorrow and in the days to come. What that barbell doesn’t know is that in the days to come you WILL get stronger and you WILL hunt it down and you WILL pick it up and then laugh in its face.

I hate this topic because of all the myths and misinformation! Sadly, this crap that is out there is often perpetuated by useless “trainers” that don’t know anything. It is also taken as gospel by those not in the field - which I don’t understand at all. You don’t ask your doctor what’s wrong with your car so why do people ask their neighbor how they should exercise? Go to the experts people…KNOWLEDGABLE, REPUTABLE, and of course CREDENTIALED trainers.

Ladies, you will not get big from lifting weights. You can’t. You don’t have the right equipment downstairs to produce enough of the hormones that make you big. You will however lose weight. IF YOU WANT TO LOSE WEIGHT THEN TRY PICKING SOME UP! You decrease your chance of osteoporosis, you will be healthier, you will bounce back quicker from child birth, you will reverse years of a sedentary lifestyle and of course you will feel and look better.

Want arms that don’t flap in the breeze? GET OFF THE TREADMILL. Sure you can lose weight by doing hours of cardio but now you’re just thinner and flabby instead of actually have some muscle tone.

One of my happiest memories as a trainer was when one of my women clients came to me almost floating and told me how she was finally able to pull that 50lb bag of dog food out of her car and take it into the house without having to get her husband. She still had the checkout boy put it there but that means nothing with what comes next. That day (in her words not mine) “I was going to make that bag of dog food my bitch!”

And did she ever. Not only did she take it out of her car and throw it over her shoulder, she jogged around her house three times with it before she took it in! Ladies, if you want to improve your health, fitness, lifestyle and yes, your looks, you NEED to weight train with some heavy weights.

Give us a call and ask us how.

Post thoughts to Comments - especially those women who just beat the woman they thought they were by the woman they really are.

16 Responses to “Women and Weights”

  1. Cheryl Says:

    Ladies…..trust me when i say You will not get big by lifting weights. I am 5′3″ and weigh 105 lbs. I have been doing crossfit for 3 1/2 years, before I began crossfit I had never touched a weight but I was a cardio queen. I was actually afraid and intimidated by weights but today am so thankful that I was introduced to them, and would rather lift than do cardio any day. I am so much stronger and look sooo much better than when I did cardio only. I now have tone and lean muscle that make me look and feel fantastic. My body weight has not changed significantly but I am constantly setting goals to lift heavier and there is no greater sense of accomplishment when you achieve your goals. Spark Sport Conditioning is amazing and every trainer there has helped me in so many ways to achieve my personal goals. Weight training has become a priority in my life. If you dont know me trust me when i say Weight training will not make you look Big, because i am anything but big…………………..Thank You Kim, and all the training staff at Spark for an amazing program and for inspiring me to lift heavy and be the best I can be. It has been life changing for me and I couldnt be happier!!!

  2. jamey Says:

    Awesome! i love it! Wish more woman would do some credible research about all the myths out there about weight training before believing them, no one wants to be the skinny fat person on the beach. I came to the gym to gain strength and now I am WAY stronger than I was and still trying to get where I want to be. Remember when I couldn’t do an unassisted pull-up, or put more than 55lbs over my head (I was all cardio) and never thought I would get better….I do but that was yesterday’s me. Today’s me is starting to catch the best girls in the gym :)

  3. Timmay Says:

    I’m not a woman but I’m gonna comment. There is nothing better than watching a woman come into the gym who has never lifted weights. You see them change over time, they become much more confident in themselves and what they can achieve. I have seen a few women set PR’s on their deadlifts and almost cry when they realize what they had just done! Then those women are the ones who inspire the next new ones who come through the door. And on and on it goes…The women that train at SPARK are all strong, confident people who end up getting what they want out of their bodies, minds and ultimately, their lives.

  4. Lauren Says:

    I LOVE this Kim, and it couldn’t be more true.

    I fully agree with Kim, Jamey and Cheryl. Not only does weight lifting not make you a big scary muscle monster, it has made me SMALLER! Weight lifting has been the most effective way for me to lose weight. I have played various different sports and trained many different ways to try and lose weight. I have never as good as I do when I weight lift. My body doesn’t feel like a bowl of jello, and I can open pickle jars all by my one-sie.

    I owe a big thanks to Kim and all of the trainers at Spark, because not only do I feel personal satisfaction in hurling huge weights, but my efforts don’t go unnoticed by the trainers. They are so great at pulling out the best in you and making sure you know it.

    Spark is a game changer!!

  5. Antigone Says:

    First off, I love Timmay’s comment. I don’t think we’ve met, but I’ve heard a ton about you and I have even more respect for you after that comment despite not meeting you.

    After I quit wrestling, I thought I knew how to keep my ‘wrestling body’. I did 5 days a week of stead state cardio and 1 day of half ass weights. Do you think I kept my wrestling body? Nope. I did this for 5 years. Not surprisingly, I started to put on fat and found I couldn’t take it off. Then I discovered powerlifting. Without changing my diet, after a few months my pants were loose and I was the same size that I wrestled at when I was 22. And this is without cardio. Steady state cardio is soooooooo boring and ineffective. Just look at the sprinter vs. marathon runner (no offence to marathon runners - I bow to them because, well, you know me and long distance running).

    I don’t have children. But if I ever have a daughter someday, she will know how to do real pull ups and push ups, she will not be afraid to push herself physically, and she won’t quit at the first sign of physical or mental discomfort. Did hours on the elliptical teach me that stuff? No.

    I wish more women would come to spark to realize their potential. I truly beleive there’s an athlete in everyone…they just need the opportunity to realize it. And that most certainly is not found on the stepper, the eliptical, or insert other cardio machine.

  6. Antigone Says:

    I’ll give another awesome benefit of muscle, besides looking great in a dress, jeans and bathing suit.

    I t-boned a drunk driver at about 100km an hour a few years ago. Two different people, including a doctor, said that the reason I’m still alive is likely that being muscle enabled me to tolerate the impact with minimal injury.

  7. Karrie Says:

    I never thought I would ever like or want to lift weights. That has all changed. The empowerment that it gives you when you are able to lift heavier or complete more reps is an awesome feeling. Every girl should include weight lifting in their exercise routine for just that feeling. It doesn’t have to be super heavy but the best you can do. With time that best becomes better and again wow that feeling of I did it is awesome. And the muscle definition I have found is phenominal.

    Ofcourse the encouragement and support we get at Spark makes it all the better. Thanks to all the Spark coaches for supporting us.

  8. Laurie Says:

    Kim, this is absolutely the truth and what every woman needs to hear! (and every guy as well, because they need to be supportive) I agree with every one of the posts above. I have been fortunate to have been involved in some kind of athletics my whole life (read: competitive skipping.. haha.) So going to a gym and lifting wasn’t super intimidating, although I have to admit seeing what some of the girls could do I was in actual disbelief. I have never bought that “girls” can’t do anything (Seriously, want me to do something, tell me I can’t…) But pull ups, squatting or deadlifting bodyweight or way more?! Never thought possible! And the empowerment that comes with it is indescribable. Never mind that with 8 years of Ironman triathlon training, doing Spark has got me in the best shape and have the best definition I ever have, and even a year after a baby!

    The coaches and the athletes provide such inspiration and motivation to go above and beyond. Nothing is more exciting than seeing another girl at the gym finally get a pullup, or squat more than they expected! It is absolutely the best environment to work out in and become the best we can!

  9. Becky Says:

    Before I met Kim all I did was run, run, run and thought it was the best thing for my fitness. I soon found out after starting at Spark that I was soooo far from being fit. Actually, I just plain sucked! I was so weak I had a hard time lifting any kind of weight at all. I could barely lift my body weight off the floor doing a burpee. Who would of thought a few years later I would be able to deadlift 267 pounds!

    Almost three years ago my appendix ruptured which perforated my bowel. After 5 days, going septic, emergency surgery, and a month in the hospital, my surgeon told me he thought the only reason I lived was that I was so strong and fit. I guess I’m pretty lucky I learned to pick up a weight.

    Nothing is more satisfying as a coach than seeing the transformations of the women who come lift at the gym and the confidence they gain.

    Keep coming in ladies. You’re getting strong and looking awesome!

  10. Tammy Says:

    Great article Kim!! I also love and agree with all the comments. I too was a girl who did nothing but carido, cardio, cardio. Then I was introduced to Sparks!! I was addicted ! I was surround by great people who are motivating and inspirational.

    I never thought I would love weights until now! Thanks Kim for such a great program with great instructors! You helped me get back into working out again and striving to keep getting better!

  11. Jenny Says:

    This is a great post Kim!

    I love telling people the amount of weight I can put over my head, pick off the ground, and squat on my back. The Best part about it is when people tell me, especially girls, that’s impossible you are so little! And that’s when I inform that strength training is one of the best things you can do for yourself!

    To all the ladies at the gym, plain and simple, you all rock! I love seeing you push your limits and a little more weight, and set new personal bests. And of course, we all give the guys a run for their money every class.

    Keep up the great work Sparkers!

  12. Tala Says:

    I have increased my weight gradually over the 3 1/2 years I have been at spark. It amazes me everytime I am able to lift the weight I lift now, and what I could and will in the future. ANYONE can do it and I can tell you before I started at spark I was a size 10/11 and now am a size 6. Only when I started to lift heavier is when I saw the most results in a short time. All the previous statements couldn’t be more true!

  13. Antigone Says:

    I’ll also say that I’m actually about 10 lbs heavier than what I wrestled at ten years ago. Almost all of that is muscle though. And while I’d say I probably put on muscle more easily than other girls, this has not prevented me from fitting in to size 6 pants. Putting on muscle doesn’t mean having to go up a size.

  14. Antigone Says:

    I have one more thing to say.

    Out of all the female athletes I’ve trained with over the years, many of the ones I have been most impressed with I have found at Spark. This includes ones who have never competed in sport before and have transformed in to great athletes before my eyes, and ones who I know have competed before and continue to improve themselves in areas outside their comfort zones.

    I am very proud to say I train along side of them. I am a better athlete and person because of them and for that I am grateful.

  15. Wendy Says:

    It is not always about being able to lift huge amounts of weight but being able to do more than you and the medical field thought possible. I came to Sparks a few years after two of my discs herniated. I was told by neurosurgery I would never run again and weight lifting would never happen again. They said I was guaranteed to herniate again within 5 years. Thanks to Sparks and Kim for the many creative ways to adjust some of the workouts to strengthen my body, I am now running up to 11-12kms (10km was a max for me pre injury) and the repetitive back injuries have stopped. I will always have some limitations especially in the amount of weight and how I lift it but I have far exceeded what any doctor said was possible. I am 7 years disk injury free!

  16. Darron Says:

    I’ve never been small, but I gained a lot of weight last winter when I was injured (and simultaneously eating everything in sight). I’ve lost 25 pounds this year. Those pounds came off at SPARK, lifting heavy things.

    But honestly, it’s about more than just that. Don’t get me wrong, the pounds off are great. But for me, it’s those days that you come into the gym, do a workout, and have it hit you - holy crap, I just did something I never thought I could. Or I just did that a minute, two minutes, five minutes faster than I did last time. That feeling of accomplishment, for me, is irreplaceable. I don’t know that I really understood the idea behind the concept of the journey over the destination until I came here. Really, I don’t even know where my final destination is, but this journey is really cool.

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Kim knows a lot about the body - how it works, how to push it and how to get the most out of it. He has worked with professional athletes and knows what it takes to be successful at that level. If you want to be faster, stronger and more powerful go to SPARK."

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