I talk so much about yoga and now running, but I don't give anywhere near the amount of written love as I should (and owe), to strength training. So today, I wanted to talk about my love for weights, plates, barbells, dumbbells, kettlebells, and everything in between. I owe strength training my life. May sound dramatic, but it's not. I've spoken about it before when I started this blog, but I'll talk about why it holds such a special place in my life (just look at my blog's name!).
I was always that little girl who wanted to be older and do all the cool things. I would dream about things like playing hockey like my older brother, football, and of course lifting weights in the "big-bad" gym. I didn't have time for trying many sports as a child. My life consisted of school and the world of competitive dance. Meaning, when I wasn't at school, I was at dance...everyday. I can't (and won't for now), even begin to hash out my feelings and thoughts about those 13 years as a dancer. At times it was fulfilling and others that was the furthest thing from the truth.
Once I stopped in high school, I had nothing. I had no other "sport" to do and I was to "old" to try taking up something new. But my body craved fitness. Being active had been my way of life since before I could even say the word fitness. So what's a girl to do? Finally follow that passion of wanting to do a "non-girly" grown-up sport. Thus, my mom signed me up at the local YMCA where I could try some group classes first and maybe even meander to the open gym.
This is where I started Group Power (just like Body Pump, but programmed by a different provider.) I fell in love, head-over-heels, for strength training! I felt amazing! I still remember that first class: I had my mom wait with me before I could go in and had her introduce me to the instructor. The instructor helped me set up my station and told me to start with a set of each of the plates. Let me tell you....I had never actually lifted weights before and that night, after class, my muscles were literally shaking for hours! But very quickly, I became the "pro" in that Monday night 7pm class. It was me, the young teenager, in the front row, with all the "older" (30s-60s) women (and sometimes a few men!) behind me, every week, in that energizing powering class!
Not only was I taking that class once a week, but I also started going through machine circuits in the main gym twice a week. I would warm up on the cross-trainer and then beast it out on the machines. It was fun and I loved doing it. I kept seeing so much progress each week, each month. I was soon lifting the heaviest in my power class (more than the instructor), really I would load up that bar for the squat track! I felt so good and I knew I had finally found my new fitness passion. My body literally transformed before my eyes. No longer was I simply "in-shape", but I actually had strength and muscle definition. My arms, finally, were actually strong! (Dancers have strong legs... not arms).
As the years progressed, so did my love for heavy things, I began to feel a lot more comfortable with strength training. I ventured out to free weights, dumbbells and barbells. That's how I am now. I use "real" weights for my strength training and have gotten stronger and stronger. I stopped going to the gym and started using the full weight rack I was blessed to have at home (as well as the barbell I got for my birthday one year!). No machines needed. Now that I have access to a gym again here in college, I do use one or two machines and of course the cable set-up. But no matter what, I always feel at home in a gym, no fear or intimidation.
This brings me to another point. No fear or intimidation in the gym. I am the only girl I have ever seen lifting weights in the gym here at school. Why? Really I have no idea. If there's a girl in the gym other than me, she is mindlessly on the treadmill, cross trainer, or stairmill. These girls don't dare touch the weights. (Another fun fact I've noticed is that I'm lifting heavier than most of the guys down there too, haha!)
It makes me so sad that STILL girls are neglecting or intimidated by strength training. They think cardio is all they need. Why won't this stigma around strength training go away? I feel like girls (especially these younger college age girls) feel that lifting weights is a sin, that it's not meant for girls. I guess if they're not surrounded by the fitness community, all they have is the media's bogus crap about doing cardio everyday to lose weight or some "7-day" or "30-day" squat challenge to "get the butt you want". Sorry girls, but that's not going to work.
College students as a whole need to learn how to properly implement fitness (all areas) into their lives. These are the years of trying new things and discovering! We need to keep ourselves healthy so we CAN do that. I cringe and it hurts my soul when I see one of these students with horrible form, improperly doing some exercise, or utilizing the machines wrong....or just endlessly doing cardio. I'm not in a position to say anything, so I just do my thing and enjoy the wonderful benefits I know I'm bringing to my life.
To end, here is my little ode to strength training. The fitness passion that changed my life in more ways than just getting physically stronger. Lifting weights makes me feel strong, powerful, confident, beautiful, brave, badass, focused, empowered. It gives me the feeling of satisfaction and challenges me in ways nothing else can. I leave feeling energized and excited for more. I know I can lift that heavy box or hold my body weight in an emergency. So it provides safety and comfort as well. It strengthens my bones and my mind. It's also just plain fun! There's endless exercises to do, rep schemes to try, weights to up. And I can surprise people. I may be a small yogi girl, but I'm a little powerhouse. Push-up competition? Let's go! I walk into the gym with my chin up and all the confidence in the world. I love the life and fearlessness strength training has given me. I would never trade it for the world.
(O, and I just love the calluses on my hands! They're the best!)
So tell me:
+ Are you still intimidated by weight lifting?
+ Finish the sentence: Strength training makes me feel....?
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Sherry
You are truly an awesome blogger! I don't where you get the energy. Thanks for linking up to Funtastic Friday. Hope to see you again this week.
Rebecca @ Strength and Sunshine
Aw, thank you!
Rachel
I love that you dispelled many of women's reservations about strength training. My husband and I are currently building our home gym and we just purchased a much better set . I admit I didn't use it because the bars were horribly uncomfortable and would leave marks on my hands. Thanks for sharing on Merry Monday.
Rebecca @ Strength and Sunshine
Glad you're getting into lifting more! That's great!
kimmythevegan
Love this post! I can't believe you started strength training so young Rebecca - that is awesome =)
I wish my parents would have been more encouraging with exercise... we were more of a sit in front of the tv kind of fam. I didn't discover any form of exercise until my mid-twenties, and I will admit that it was allllll cardio for the first few years. It really didn't happen for me until a couple of years ago for the strength training and I love it as well. I really get a lot out of cardio, but the more I do strength, the more I enjoy it. I'm more of a free-weight kinda gal and I'm no powerhouse, but I love the progress I've made over the past couple of years and the definition I see in my body from it.
"College students as a whole need to learn how to properly implement fitness (all areas) into their lives."
So true - but I think this goes for everyone. Especially for women as their seems to be a misconception that weight training "bulks" up, when that isn't true.
This inspires me to write a post about fitness! Stay tuned =)
Rebecca @ Strength and Sunshine
O...my family is the furthest for fitness. No one workouts out in my family but me! But I grew-up as an athlete so the love was ingrained permanently.
That's what I said as well, all women need to be training, but they need to learn at a young age (i.e. BEFORE they are even college students) that strength training is a must and endless hours on the cardio machines will do nothing.
Angie
Inspiring post! I actually prefer strength to cardio. Thanks for sharing at Something To Talk About Link Party!! See you again next Monday!!
Rebecca @ Strength and Sunshine
Me too! Cardio is so boring to me! I need my empowerment!
Nichole
I don't weight lift as often as I would like because with the dance season I don't always have a good amount of recovery time available if I want to go hard on a day and end up sore. But I do enjoy doing it. Ever since I started dating Billy 2 years ago I've liked it more and more because he has a huge passion for it. When I lift weights I feel empowered
Rebecca @ Strength and Sunshine
Something so many women fear, is really one of the most empowering things they can do!
Sami
You're speaking my language girl! I love weight training and have had to cut back because I would only lift and skip running and everything else! haha
Rebecca @ Strength and Sunshine
Haha, just can't get enough 😉
Cassi
Strength training is making me feel stronger (even though I'm currently only using 3 & 8 lb dumbbells).
Rebecca @ Strength and Sunshine
You'll get stronger and stronger! Keep it up!
Lacey @ Runs and Roses
Strength training makes me feel....on top of the world! Yes, the runners high is also the best, but walking out of the gym after strength training is always so satisfying. Until college I thought that if I lifted weights I would get bulky and manly looking...haha, but then I went to the gym with a guy I was dating at the time and fell in love (with weights, not the guy) I've been hooked ever since. Recently I've been doing Kayla Itsines gym workouts and they are such a killer, I'm always so very sore afterwards!
Rebecca @ Strength and Sunshine
That is so great! It make same feel that way too! Haha, at least something good came out of that relationship 😉
You go girl and keep it up! XOXOXOXOXO
Mar @ Mar on the Run
strength training is wonderful and so important, especially for runners to stave off injury and perform better and just for overall fitness. I work with a personal trainer and lift heavy but also have light training training days. I'm glad you are empowered by it but don't think because someone is on the treadmill or other cardio machine they are just doing it mindlessly or don't have times when they do in fact lift heavy or strength train. My cardio workouts are done in the gym or my building fitness center, my strength sessions are done elsewhere.
Rebecca @ Strength and Sunshine
Haha, of course not! I still do HIIT and use cardio machines. I was making a generalization about the stigma of strength training that we all know is very prevalent.
Kristen
I really need to get into strength training, but honestly the reason why I haven't yet is because it's intimidating to learn how to do it! There are so many strength training machines and weights all over Planet Fitness and I have no idea how to use them or who could ever show me. And you know if I'm super worried about doing things wrong in yoga class that I'm absolutely terrified of looking stupid while weight training! I'm hoping I can learn how to do this for my next round of half marathon training so that I can focus on arms during recovery days.
Rebecca @ Strength and Sunshine
The machines are there to help you start and have instructions to guide you! I don't know how those gyms work, but I'm sure the staff and trainers will be more than happy yo help! Or sign up with a personal trainer for one or two sessions to show you the ropes! Plus there are so many great bloggers who are certified trainers and have awesome resources on their blogs!
Ariana
Yesss girl, I LOVE this! Strength training makes me feel like a total badass 😉
But for real though - as a personal trainer and as someone who's life has also been changed by embracing the heavy iron, I really do have a vision of a world where women are no longer afraid of the weight room. They aren't afraid of getting "bulky" or worried about what other people will look like. It's such an empowering and all-around badass feeling to walk into a gym and have a wicked workout with amazing form using heavier weights than some of the guys in the gym, and I hope I can help more women experience that feeling!
Thanks for sharing your story! I really enjoyed reading it 🙂
Rebecca @ Strength and Sunshine
I hope that happens too.....and soon! I hope no one, no matter who they are, is scared to come and jump right in. The benefits are simply too great to be neglected any longer!
XOXO
AJ @ NutriFitMama
I LOVE strength training. I don't talk about it enough either. I actually enjoy it just as much/if not more than running. I love feeling stronger- I think a lot of girls are afraid of "bulking up", which, if you knew how much strength training I do I am SO not "bulked up" HA! Thank you for posting this. Definitely start talking about it more- I think girls need to feel comfortable doing weights at the gym or anywhere!
Rebecca @ Strength and Sunshine
YES! I think if we do start talking about it more and in the same way we do with other aspects of fitness, people will feel more comfortable as well!
Krystal
Oh my goodness you literally took the words out of my mouth with this post. Strength training is my life! Strength training makes me feel…. like a bada**.. 😉 😉
Rebecca @ Strength and Sunshine
YES! Preach it!
Renee @ Bendiful Blog
I LOVE weight training but I think most people are very nervous about it at first. I wish everyone would try it and see if they like it. Body Pump is a great intro into it, in a setting that is not intimidating. Great post!
Rebecca @ Strength and Sunshine
It is! It really is a great place to start and I owe everything to it! But from there, you should move on to heavy lifting too! That's where the ultimate fun is 😉
Patty @ Reach Your Peak
When I was in college there were never girls in the weight area. It was girls on the cardio machines and guys lifting the heavy stuff. I really hope that has changed! Now at my YMCA there are always girls lifting and I love it. I think that mentality is slowly changing.
Rebecca @ Strength and Sunshine
Like I said, it hasn't! Which really makes me so sad and frustrated!
It is changing...but way way way to slowly!
Linda @ Veganosity
Awesome post! Alex is a personal trainer, and she would agree that lifting is SO important. Like you said, it strengthens your bones, so woman who worry about osteoporosis should get going on the weights! It's also important for runners to strengthen the muscles around their joints. One thing that drives Alex crazy is when she hears women say that they don't want to bulk up like a man, so they lift 3 and 5 pound weights. It's nearly impossible for a woman to look masculine from working out with heavy weights, unless they take supplements. Woman can and should lift heavy, those little 5 pound dumbbells aren't going to do much. 🙂 BTW, you look great Rebecca!
Rebecca @ Strength and Sunshine
I KNOW a female body if not biologically made to "bulk up" like that. I think all 3-5 pound weights should be thrown out! Hahahaha! It kills me that they even sell 1 pound weights...like, what is that even for?! Hahaha! This is a time when all women should WANT a HIGH weight, hahaha 😉
Thank you Linda! XOXOXOXO
Jazmine Tates
Strength traning makes me feel strong and able to conquer the world ! i love your post it inspired me to get back to it !
Rebecca @ Strength and Sunshine
It makes me feel that way too!
Rebecca
Awesome post! I love strength training too! Glad it's made such a difference in your life 🙂 & I'm only a little intimidated when everyone around me is pumping weights 10x heavier than me! haha
Rebecca @ Strength and Sunshine
But if you keep at it, you'll be a beast 😉 That feeling is the best!
Erika
Strength training makes me feel... wonderful! Great post! I too grew up a dancer, strong legs, but no arm strength. I have always had a need to be physically active, but regular sports just weren't for me. I've always loved to dance. I have never been intimidated with weights, just never knew how to properly get the most out of them. You have to do more than the five pounders! This, I am recently learning, and I am loving the changes that are happening. I feel great about myself and I am just two months into REAL strength training.
This article is wonderful inspiration! Thanks.
Erika @ http://www.rejoicefortheday.com
Rebecca @ Strength and Sunshine
O wow, well that's great to hear! Yes...5 pound weights is NOT the strength training I'm talking about, hahaha! Real lifting and real empowering strength is what everyone should be doing! And way to go girl, keep it up!
jill conyers
I have fully embraced strength training. Calluses and all! After a strength training workout I grin with a boost of pride.
Rebecca @ Strength and Sunshine
I can't leave the gym with a frown 😉
Michele @ paleorunningmomma
Yes, I'm still intimidated by strength training! Mainly now because I've never used the gym machines and don't feel like I want to learn? I also have limited time and feel like bodyweight exercises at home (and now yoga) provide me with at least some strength. I have a few sets of dumbells at home but don't use them often. I do feel that I will get into it more at some time in the future, just as I had been meaning to start up yoga and finally did. I agree that it's silly to be intimidated!
Rebecca @ Strength and Sunshine
Ah! Get those weights in hand! It will only help you become a stronger runner and yogi!
Natalie @ Feasting on Fruit
You're so well rounded in your fitness pursuits! I'm not intimidated by weights, but I am always worried I'm doing it wrong. Now that I have access to a gym at my apartment I have been down there a few times, but I need to work on consistency 😀
Rebecca @ Strength and Sunshine
I sense that as still some intimidation 😉 Get down there and use those weights girl! Ask someone to show you exercises if you need help!
jess meddows
This is a great post, Rebecca. I've been doing bootcamp this week and was having the strength training discussion with my instructor (she's nice enough to give me a lift to and from the stadium we train at!). We were chatting about how people think cardio and gentle exercise is enough, but it just isn't!
Rebecca @ Strength and Sunshine
It is not! It kills me when people think jogging on the treadmill and doing tricep kickbacks with 8lb weights is going to do anything....sorry....it won't.
Bri
Amen! I think more and more women are venturing into the weight room, and I really hope in the next few years we'll become even more comfortable. As a strength coach, I find once women feel confident in doing the lifts, they have no problem hitting the weights. They tend to stick to cardio machines because they're unsure about how to use weights with correct form or feel intimidated by fit dudes and ladies in the weight room area. We really need to create a more welcoming environment in the gym.
Rebecca @ Strength and Sunshine
I guess it can seem like a "rough" place, but that is no excuse for women to be timid! Ha, I'm more "nervous" around the cardio machines!
Farrah
...like a badass!
You know I'm all for lifting weights! I love the way it makes me feel, and hooray for being able to carry all my own stuff! <3 I wish I'd discovered it when I was younger! When I'm finallyyyy done moving around, I really hope I'll have a full power rack + a barbell at home too. It would be glorious!
Rebecca @ Strength and Sunshine
Yes! I wish I had actual "gym" space in my home.....if only our basement was usable....
Emily @My Healthyish Life
Body Pump and classes at my Y were my first experience with weight lifting and it got me hooked. Admittedly I don't do it as much as I'd like, but it always feels good (when it's done ha). Good for you for lifting with the boys 😉
Rebecca @ Strength and Sunshine
Those group classes are definitely "gateway drugs"!
Jen
I love this post! I totally "get" the feeling of power strength training gives you when I read this. A long time ago, before my arthritis got the better of me, I used to love strength training as well. It's one of the things I most look forward to doing again once I'm recovered from my hip replacement. Thanks for the inspiration, Girl!
Rebecca @ Strength and Sunshine
You can't leave without feeling so empowered! O I hope you can get back to it soon! XOXO
Jaclyn Anne
There are so many misconceptions about strength training... thank you for this great post!
Rebecca @ Strength and Sunshine
Way to many that just won't go away!
Kelly
My gym also offers group power and you're right...the benefits of strength training cannot be underestimated. People have so many misconceptions when it comes to strength training for women, but it is critical for long time bone health. This is a good, important post, Rebecca.
Rebecca @ Strength and Sunshine
It is just so wonderful! No matter what type of strength training you do, you need to do it!
Carla
....as though I have my voice.
Rebecca @ Strength and Sunshine
🙂