Hannah Young

So you want to start lifting weights?  Maybe you’ve seen popular Instagram women in the gym, posting workout videos and protein shake recipes.  Maybe you’ve heard your mom and her friends talk about it.  Or maybe you’ve been on the treadmill, counting down the seconds until you finish your run,  while looking out into the great abyss of the weight room before you.  In any case, you’ve decided it’s time to try something new.  And that’s great!  Lifting is one of the best ways to boost your metabolism, improve your strength, and reduce stress.  Perhaps what is most valuable about this is that lifting doesn’t necessarily mean you have to gain weight nor look ‘bulky.’  Unless you’re taking steroids, lifting weights won’t make you ‘too bulky’ if you’re just beginning.  Instead, it will make you look  stronger and fitter than ever.

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Unfortunately, the weight room can often be a pretty intimidating place, especially for young women.  We’ve been socialized to believe that it’s a place exclusively for big men, and that women should just stick to cardio and bodyweight exercises.  But this is just a myth.  You already have the access to the weightroom; you just need to be mentally prepared to shatter this exercise barrier.  With that being said, here are six quick but important tips to help you walk into the weight room confidently and start your lifting career, free from intimidation or prejudice.  Follow  this advice, and watch your body transform right before your eyes!

1. Do your research!

You’d hit the books to get ready for a new job or to study for a test, so treat your new lifting routine the same way.  Scroll through Bodybuilding.com for detailed explanations of exercises, reps, sets, and weights.  I love this website because it also offers video demonstrations of how to do every exercise you’re curious about--and they include both a male and a female version, so it’s all the more clear.  

You can also find accessible, easy-to-understand lifting programs for beginners, which then gives you a complete plan of what to do for every body part once you start your workout.  This way, you know exactly what you’re going to do from the second you walk into the gym.  You can write down your whole plan on your phone, print it out, or even write it down in a notebook you take with you.  Doing your research ensures that you feel confident and never have to worry about what you’ll do next and avoid embarrassing form errors.

2. Wear something that makes you feel comfortable and strong.

This one might seem obvious, but it was only once I started really caring about what I wore to the gym that my workouts got much better.  Why?  Because now, I don’t want to leave immediately because my leggings are scratchy and my sports bra is uncomfortable.  Now, I actually want to stay longer and try new exercises I was previously afraid to.  Additionally, investing in well-fitting gear will ensure that any body parts you’re worried about being exposed won’t be. 

Some of my favorite (and cheap!) lifting gear is from Target and Modell’s.  I also recommend Athleta and Lululemon if you want to invest in high-quality (but pricier) staples, like compression leggings and cute-but-functional tank tops.  Lifting is going to transform your body quite a bit, so make sure you’re comfortable with buying new clothes when you need to!

3. Make a powerful playlist!

I listen to completely different music while lifting than I do when I’m just doing cardio.  This is totally a personal preference, but many people find they need a little something more intense to get them through heavy lifts and make them feel strong, rather than the peppy pop music they can jam to on the elliptical.  

Spotify has excellent pre-made lifting playlists, and you can mix and match their suggestions with your own favorites.  Kanye West, Sia, and Childish Gambino are a few of my favorite artists on my own playlist, and they always pump me up for a set of heavy squats or deadlifts.  It might take some trial and error, but figuring out what gets you in the lifting ‘zone’ and makes you want to be a total badass is completely worth it!

4. Bring a friend!

We’ve all heard it before, but it’s true--enlisting a friend to come start lifting with you will hold you more accountable, and make it more fun.  It’s much harder to skip a workout, especially if it’s for your least favorite body part to train (cough cough, my biceps and triceps), if you know your friend is already on her way to the gym.  From a safety perspective, you’ll be able to spot each other when you try heavier weights, thus expanding what kinds of lifts you can do.  It’s always good to have a cheerleader by your side, but it’s especially nice to have one when you first start to lift.

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There is nothing inherent about women that means they must only do cardio and can’t lift.

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5. Conquer imposter syndrome.

This might be the most important tip of all.  If you’re a woman used to doing cardio and maybe the occasional ab workout routine a few days a week, venturing into the weight room can be terrifying.  And even once you’re there, you might feel struck by ‘imposter syndrome,’ which is when you doubt your accomplishments and begin to think of yourself as a ‘fraud’ who shouldn’t be there.  These feelings can be especially debilitating if you’re just beginning, and may make you want to quit. Here’s how to tackle imposter syndrome: remember that sexist stereotypes about women being weak and delicate have socialized us to believe that if we’re not sticking to the status quo, then we are indeed ‘imposters.’ 

There are no inherent differences in women that restrict them to only cardio and prevent them from lifting.  You have just as much of a right to grab a barbell as any man does, no matter how big, small, young, or old you are.  You’re not by any means an imposter! In fact, you’re doing what most people can’t, which is choosing to better yourself through hard work and dedication.  Focus on yourself, and your happiness and confidence will follow.  So, if necessary, accept that you’re feeling like an imposter, but recognize that these feelings come from a patriarchal society that you’ve got to overthrow, at least in your own mind. You can do it!

6. Focus on your pre- and post-workout nutrition!

Lifting takes quite a toll on your body, especially if you’re a beginner.  All food is good in moderation--after all, food is fuel--but you should start focusing on what will make your workouts even better.  Sure, you could probably get through a jog with a stomach full of onion rings and beer from the night before, but it’ll be harder to finish a few sets of overhead dumbbell presses or maintain muscle.   Your body is like a car--if you don’t give it enough quality gas, it won’t last as long. Focus on eating enough carbs and protein both before and after your workout, and be sure to fill up on high-quality protein afterwards, too, since it helps repair the tears in your muscles that result from lifting.  For beneficial carb choices, try whole grain bread and pasta, oatmeal, sweet potatoes, and grains like farro, rice, and barley. 

Fruit is also an excellent pre-workout choice because you get a burst of energy, but be sure to pair it with a protein and fat source (like cheese, nuts or nut butter, or a lean meat) to keep you going throughout your lift.  If you’re a vegetarian, make sure you stock up on tofu, tempeh, beans, lentils, yogurt, and even protein powder if you’re worried about getting enough protein.  All of the above suggestions are whole foods; you should focus on these rather than processed and packaged foods so your body can work at its best capacity and recover faster.  Above all, you want to be sure you’re eating enough; since lifting increases your metabolism, don’t be surprised if you’re hungrier than usual.  Your body needs extra help to build muscle!

These tips might seem simple, but are all essential to remember if you want to start lifting.  Lifting can be a grueling process especially if you’ve never done it before, but it is incredibly rewarding!

 

Hannah is a student studying sociology at Hamilton College.  You can usually find her powerlifting at the gym, enjoying picnics in Central Park with her friends, or doing an excessive amount of online shopping.

 

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