This article was written by The Zillennial Zine’s spring editorial intern Kelly Xiong. Find her on Instagram at @k.3lly. If you would like to share an article with The Zillennial, send us an email at thezillennialzine@gmail.com.
Weightlifting has skyrocketed in popularity among men and women. As more and more research comes out about the short and long-term benefits of strength training, we have started to see this form of exercise in a different light. A decade ago, many people may have seen weightlifting as something that only big, bulky men with lots of muscles do. The image surrounding this has changed drastically. A lot of these myths and misconceptions about heavy lifting have been disproven over the years. This has played a role in more women going to the gym and lifting weights.
Getting into weightlifting was one of the best decisions I’ve ever made. I started seriously getting into lifting my freshman year of college. The Chloe Ting and Blogilates home workouts were fun to do at home and during lockdown but not so fun in a dorm room. I started off going up to the university gym with some friends who were more well-versed in the gym. If you’re a beginner, going with a friend can help a lot. It can make you feel more confident and comfortable in a public, and potentially crowded gym. Going with a friend who’s an experienced lifter can help you set up a great foundation. You have someone there to teach you how to lift with good form to avoid any injuries.
One thing I’ve noticed since getting into lifting was that I was generally overall just happier. A lot of my anxieties and stress were significantly reduced after getting into lifting. I never truly noticed that change until a year later. Looking back, I was very much calmer and happier than when in high school. According to Harvard Medical School, “performing resistance exercises could help ease symptoms of depression.” The study found that the people with mild to moderate depression who did resistance training at least twice a week saw significant reductions in their symptoms compared to those who did not partake in resistance training. There are many benefits to weightlifting that research and studies have proven over and over again such as improvement of heart health; promoting greater mobility and flexibility; making your bones stronger and improving brain health. One thing lifting has helped me with significantly is body image.
So how often should women weight train? Well, that depends. The more consistent you go, the more results you’ll see. Consistency is key to getting the results you want — along with a solid diet of course. However, this is not me telling you to go hit the gym 7 days a week. You have to let your body rest and recover. If you only have time in your week to go 3 days a week, make sure every time it’s a gym day you go. Having a good workout split and routine will also help you stay consistent. There are many ways you can split it up, I typically do Monday for arms; Tuesday for legs; Wednesday for cardio and abs; Thursday for back and Friday for legs. As a beginner, you do not need to be working out 5 days a week. Start slow and ease your way into it. I’ve found what works for me through a lot of trial and error over the years, and you will too.
As women, most of us have experienced growing up in an environment where we were always told that being thin is what makes you desirable. The idea of feminine and femininity was always an image of a small and dainty woman as if taking up more space somehow made you less of a woman or less feminine. Lifting helped me build up so much confidence and break through the toxicity we were often fed as young girls. You can be feminine and have muscles.
The rise of the “muscle mommy” trend on social media has helped normalize women having muscles while still seeming feminine. Influencers like Lean Beef Patty and Krissy Cela, owner of Oner Active, show that you can still embody sexiness and feminity whilst having muscles and being strong. Being strong is never a bad thing. Not only will weights help you boost your confidence, but they will also help you achieve that snatched waist and dump truck — something that is often a desired feature by women. Heavy lifting helped me feel so much more confident in the way I look. I used to be one of those people who were worried that if I go heavy I’ll start getting bulky, but after getting into lifting I realized how wrong I was. Becoming “bulky” takes an extreme amount of dedication, consistency and good dieting. It’s something people work at for years. And what’s wrong with having visible muscles anyways? We like it on men, so we don’t we like it on ourselves? It has taken me almost 3 whole years of serious training to get to a point of having visible back and leg definition, and it seriously makes me feel so powerful and strong. Maybe this form of exercise just isn’t your cup of tea and that’s totally fine, but don’t count it out entirely just to fit a beauty standard that was pushed onto you.
Who knows, you may have just picked up a new hobby or passion. Not only will you feel more confident, you will also look it too.
Let us know in the comments if you’ve tried weightlifting before or if there’s another form of exercise you like doing! What do you think? How often should women weight train?
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