Weightlifting For Women


(bright guitar music) – Weight lifting can benefit
everyone, so today I am at FFC with Michelle, to
talk specifically about weight training and women,
and why it’s important. Now Michelle, I know just
from my own history lifting weights, that it really does
change your body composition. – Yeah, it absolutely does. So as you’re weight
training, you’re losing fat, You’re gaining lean muscle
tissue, which is a lot denser than fat, so it’s gonna take
up less space in the body, for the same amount of weight. Lean muscle tissue
is also great, because it’s gonna let you
burn more calories at rest. – Love that lean muscle tissue. But other health benefits
of lifting weights are things like, increasing
your bone density. – Yeah, definitely, and
that’s something that we should all be
worried about, right? So, as we’re aging, it’s
important that we maintain our bone density, so that we prevent
things like osteoporosis. But then there’s
other benefits that we can talk about as well. So reduced stress and anxiety, increased cardiovascular health. If you can lift more, you can
carry those groceries home, you can do things
around the house, pick up your kids,
all of those things. – I think a lot of women
sort of shy away from weight lifting because they’re
afraid they’re gonna bulk up. – Yeah, definitely a concern. I hear it all day long in
the gym. Doesn’t happen. So bulking has a lot
to do with nutrition, lifting super heavy. – [Jane] I think it’s important
too to work with a trainer, because a trainer can
make you accountable. And also teach you the
right way to do the weights. – Trainers are teachers, right? So they’re teaching
you the skills that you need to eventually
be able to do it on your own. – I love that. Okay, you’re a trainer,
wanna teach me something? – Absolutely, let’s do it. (upbeat music) Today we’re gonna
start with a box squat. So it’s gonna be a little
bit safer than going right into back squats without
a box, ’cause it controls your range of
motion a little bit. One thing that people
should keep in mind when they’re picking a weight,
you wanna start light. You feel like that’s a
pretty good weight for you? – Yeah, it feels good. – Awesome. So we’re gonna work on the
right placement with the bars. You’re gonna place it
right on your back, just below your neck. As you’re doing this,
you’re gonna squeeze between those shoulder
blades, the whole time, squeeze your butt,
push in the heels, breathe out as you come up. – I love that, what’s next? (bright energetic music) – So the next exercise
we’re gonna do is a compound exercise, which means it’s two
muscle groups in one, okay? So we’re gonna do
a curl to a press. You turn your palms facing open, we’re gonna start with the curl. So as you do this, you
wanna keep your elbows in close to your sides,
don’t let them budge, curl towards your shoulder. We’re gonna rotate those
hands out, palms go forward, and press straight
up into the air. And then you’re gonna
bring it back down, reverse the direction. – We grabbed some foam
rollers and took it to the ground for the last one. – So we’re gonna be
doing a chest fly, with a narrow grip chest press. So you’re gonna grab
onto your weights, and then lean on back. Your feet are
shoulder width apart, my back’s nice and flat
on the foam roller, I’m gonna push those weights
straight up in the air. Come slowly down to the
side, till you’re parallel to the floor, and
then come on back up. – So these exercises are great. I think the biggest takeaway
for women is that adding weight lifting into their
exercise routine is easy, and it’s really good
for your health. – Yeah, definitely. You can do compound exercises,
make your workout efficient, incorporate it easily,
and reap all the benefits that it has to offer. – I love it, thank
you so much, Michelle. For more motivation to move, just head to our website
livinghealthytv.com. (bright music)

41 thoughts on “Weightlifting For Women

  1. Serious advice. Do not have the weights on your shoulder then sit down, the stand up. repeating  this action You're actually compressing your spine. Seriously this is a no no. Regards. Ethan.

  2. I would love to know and understand why you are not doing squats properly, meaning all the way down, full range of motion.

  3. NO! 2:08 Just 'cause you're a chick doesn't mean you can't be alpha. DO NOT USE FIXED BARBELLS FOR DEADLIFTS, SQUATS AND BENCH! unless of course, you want to look like an weak idiot. Stupid ass trainer

  4. I really hate how people talk about exercise for women. Women can train just like men and shouldn't be told that you need to train differently because you are a woman. All of the workouts that are directed at women are always done horribly and don't encourage women to do more.

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  6. I dunno, my sister says the she finds empowering to be bulk, she can bench up to 135 with 10 reps, needing a spotter for the last 2.

  7. Serious advice – I want to gain muscle but also add some fat. What do I need to be aware of and practice please?

  8. GUYS PLEASE DON DO THESE FLYES!!!

    YOUR SHOULDERS ARE IN GREAT TENSION WITHOUT ANY SUPPORT AND IT MAY CAUSE SERIOUS PROBLEMS!!!

    Do simple chest press instead

  9. Ladies, you won't get bulky from lifting weights unless you're taking steroids or other PED's! Don't be afraid to train and get strong!

  10. Why Is it that any discussion about women and weightlifting always is the same script? “Women asked me do you get bulky like men? no you don’t. Do you know that you can build lean muscle through weight exercises? No I didn’t know”. This is the same script I’ve been hearing for the past 35 years. Can’t you write anything better? It’s the same worthless information.

  11. Thanks for this video! I have been lifting weights for a couple of years now and you are so right. I do it for the exercise in general, the extra energy I get and the lean muscle tissue. While I have a little more muscle definition, I don't have any 'bulk'.

  12. Squating 50lbs is not "lifting weights".
    Even my 7 year old daughter can squat 100lbs.
    And she isnt even trying very hard.

    And compound movements should be HEAVY. Using 10lbs weights isnt heavy, for nobody.
    Jumping Jacks also arent weightlifting.

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  14. Weightlifting will only make women bulky if they lift like a powerlifter…..or if you take testosterone.
    If you're lifting a weight that you can do 10-20 reps with then you'll never get bulky.
    And in my opinion (a guy who's in the gym all the time), the best looking women at the gym all use at least some of their gym time to lift weights.

  15. That technique is completely wrong, in fact it could be dangerous.
    A squat should be done with NO seat or bench impeding the person from going down.
    When going down, especially with a heavy weight and the behind stops abruptly on the seat, this will put undue pressure on the spine. This would cause an instant injury, if not over a period of time.
    DO NOT USE A SEAT OR BENCH!

  16. I’m female and lift 50 lb y weightlifting routines…not a single dude knows until I kick ass at work lifting steel and cast iron pipe with no problem as a pipe fitter. Literally no one can tell .

  17. Even lifting heavy isn’t going to make a woman bulky. I know a bunch of petite little ladies who squat upwards of 150lbs. It’s hard for even men to put on bulk—it takes a specific style of training towards hypertrophy and a long long time even for guys to get big. Don’t be afraid to lift heavy, ladies 😘

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