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Ultimate Fitness For Women

Updated on August 7, 2013

Weight Lifting - The Ultimate In Fitness

The reason I have written this article for women as opposed to both genders is due to the fact I have heard so many women with the same fear about this subject. It is proven that it is incredibly beneficial for women to do resistance training.

When being shown round the gym everyone is asked "so, what do you want to get out of the gym?" and the answer is normally "I want to lose weight, get toned". I have noted that when women are asked if they want to be shown how to use the weight lifting equipment tend to reply "no, I don't want to end up with arms and legs like Arnold Schwarzenegger." The simple truth of the matter is most men do.

When I started training I was no exception I was EXACTLY the same so thought I would share my knowledge and bust some of the myths on this subject. A lot of people are under the misguided apprehension that a few months using weights when they are overweight will, some how, turn their fat into bulked muscle. I am happy to report. IT WONT.

What it WILL do is help you to burn off the fat excess a lot quicker.

Ultimate Fitness For Women - Don't Be Afraid Of Lifting Weights!

Just to underline a point here, I saw this today and HAD to share it.

1. Look how petite this woman is

2. Look how fit she is



Ultimate Fitness For Women 5lb of Fat v 5lb Muscle
Ultimate Fitness For Women 5lb of Fat v 5lb Muscle

Ultimate Fitness For Women And Fat Burning

Let us start with the facts the main one being that fat does not morph into muscle. Basically put, fat is the dump stores of fuel that you have over fed your body with, and like any fuel it has to be burnt away to disappear. It would be like thinking that if you over filled a Nissan Micra with petrol and drove it a lot, you could end up with a Range Rover, unfortunately, not so. You would, however, end up with the fuel being burnt away, which is what you have to do with your body.

When your body is carrying too much fat do not make the mistake thinking doing abdominal exercises alone will give you a flat belly first and then work on getting rid of the fat from the others parts of your body later. The best analogy of this is one I heard recently: your body is like a vat of water and when you put that vat of water on a stove you cannot tell it just to boil the water on the left hand side, or just the bit in the middle, it will burn it all away evenly. So it is with your body. Don't get me wrong here, as soon as you start exercising you start building your muscles, that is a given, but to get it to body builders standards takes years, not a few weeks down the gym.

Weights For Ultimate Fitness V Surgery

The Ultimate In Fitness Olympic Weight Lifter Marilou Dozois-Prevost
The Ultimate In Fitness Olympic Weight Lifter Marilou Dozois-Prevost

To reiterate weight lifters are highly trained athletes. You will not end up looking like a man (unless you choose to, and this will involve a lot more than a gym or home weights set!). To highlight my point please note the lady in the picture. This is Canada's Gold Medal Olympic Winner. Now, I don't think anyone could say she looks even remotely masculine!

The reason why some women have huge muscles is because they choose to and "sculpt" their bodies to this shape. Some people hate it, some people love it, this is up to the individual but the women who do use weights to sculpt their bodies work for hours every day, not a few reps every Thursday. Sculpting your body through weights is a way more healthy than sculpting it through surgery, and it last longer too as you get an adrenaline buzz when you train which you do not get when you have surgery. So the chances are you will train more. The more you train, the better you feel. FACT.

The Most Feminine Females Do Weights
The Most Feminine Females Do Weights

A Little Bit of Theory So You Get The Most Out Of . . . .

Ultimate Fitness For Women

If you have never even picked up a weight before in your life or are returning to try it again the way I train and advise others to train is using a technique that gives you way more out of your training time than any other I have ever come across. I used to do the typical gym taught weight training ie 10 reps 3 sets for each exercise. Then I switched to high intensity interval training ie 1 minute as hard and fast as possible on the rowing machine/cross trainer followed by 1 minute slow and repeat for 20 minutes (or 10 sets).

It is called body weight training and was introduced to me by my partner who is no stranger to fitness at very high competitive levels. This technique works, believe me, faster than anything I have ever come across. It not only works but saves time and gives you quicker results, more stamina and endurance. It basically ticks every box this is why most professional athletes use it.

A typical weeks workout you will have specific days for specific parts of your body, obviously there are way more variations than I am including below but a typical week could be something like:

Monday (Shoulders Day)

Clean & Jerk/vertical lifts plus shrugs



Wednesday (Back and Chest:

Bent over rowing & Pressups/pushups



Friday (Legs Day):

Deadlifts and squats


Cardio or day off


Cardio or day off

If you want to know what weight to start with the best guideline I can give you is Start at a weigh that you can do 10 reps with and no more and then only do 5 so you are never taking your muscles to fatigue.



Vertical Lift

Weights For Fitness

For some reason this is one of those exercises that does not get a great deal of press anywhere and yet it is a brilliant upper body workout toning abs, chest, shoulders, back,triceps, biceps and forearms. I would recommend anyone just starting out to go steady.

How To Do A Vertical Lift

This video will show you how to do a vertical lift properly.

Deadlifting The Queen Of Lifting Exercises - Muscles You Will Work

The Muscles You Work Deadlifting
The Muscles You Work Deadlifting

The Deadlift is probably the best use of weights in my humble opinion as it uses just about every muscle in your body. I will just run through the main ones.

The Back: Deadlifts will help you strengthen your back in a very short time frame especially your lower back.

The Butt: Yes your Gluteus Maximus will be worked and toned using this weight lifting exercise. Giving you a toned, round, strong glutes muscles . It doesn't stop there either the hip and pelvic muscles also get a good workout.

The Legs: This is exercise is very much like the squat in terms of it works on every muscle in your legs.

The Arms: A great workout to strengthen your forearms and after the first time doing them this is where you WILL ache, but so saying you will be toning up the rest of your arm muscles too. Nothing gets left out with this one.

The Shoulders & Trapezius: As you move the weight to full vertical position you will be engaging these muscles.

How Do Do Dead Lifts - Proper Form

PLEASE take notice when the lady shows you the proper form this is vital to stop you injuring your back, neck or shoulders.

Ultimate Fitness For Women - The Weight Hook & Strap

The little bit of kit that gives you a whole lot more umfffff!

As your fingers are the weakest link in your weight training armory they therefore limit the amount of weight your body can physically pick up. If you take your fingers out of the equation you can shift a lot more weight (no surgery necessary, please keep fingers!); using Padded Lifting Straps or weight lifting hooks solves your weakest link enabling you to utilize the power in your arms more, and your hands will still get stronger as they are still shifting weight. Using the weight lifting hook or strap just means you are not playing to the weakest point. Win! Win!

Weight hooks and

Ultimate Fitness For Women . . quick how to - The Weight Lifting Strap

How to use the strap. Obviously if you are going to use the hook it is much simpler and I prefer the hook, but as everyone prefers different things let us not walk into a method with our eyes closed.

So here is a video to show you how!

How To Do The Clean And Jerk

The Clean-and-Jerk is compound movement so you will be using multi joint muscles this exercise works your legs, hips, back (lats), low back, traps, biceps, triceps, shoulders and abs.

The first part is called The Clean: When you are doing this exercise maintain a steady flow don't wrench the weight off floor; from the start position rise evenly then accelerate to the end. In Clean, barbell is lifted from floor to shoulders.

The second part is The Jerk: You are propelling the barbell from your sholders to arms length overhead.

The clean and jerk is completed by ensuring the feet are in line and the bar is under control.

How To Do Shrugs

This is a great exercise for traps. In this video the lady talks about getting huge traps, DO NOT PANIC I have done them for years and don't have a huge neck. Like any other weight lifting exercise the weights that you use are up to you, but, as the lady says, if you don't want to . . . don't do it!


She Is An Ultimately Fit Woman and she is 74!
She Is An Ultimately Fit Woman and she is 74!

I have heard so, so many times older men and women say "I'm passed it now . . . . " "I can't do that at my age . . . " The truth is, yes you can. I would just ask you to go and find out about the man who beat cancer at 70 by taking up weight training or my personal favourite Ernestine Shepherd, 74 who became the world oldest female body builder. The real reason why people don't take it up is simply because they don't want to, which is fine, but life is so much better when you include more 'do want to's' in it!

Ladies, You won't look like Arnie, but come on he is luvvvvvly
Ladies, You won't look like Arnie, but come on he is luvvvvvly

Ultimate Fitness For Women ~ THE EQUIPMENT

Reward Yourself With Kit not Food!

Do not fear peeps, this is not a hard sell part. In the next few modules I will show you the tools of the trade, explain why they are so good and how to use them. I speak/type from personal experience as I always say, if I haven't tried it myself I will not recommend it to you!

At the end of the day it boils down to how "into it" you get and the more you fall in love with this fitness regime the more information you will acquire along the way. The more you want to try other exercises and so you get to the stage where you need a training room! My Training room has 1 weight vest, 1 flat weight bench, 3 different weight bars (we have one each and one for my daughter), a squat stand, more weight plates than I care to mention, light weight dumb bells for aerobics, Bowflex dumbbells, kettle bells, 2 dip stations, 2 pull up bars, resistance bands, 1 sandbag, my beloved rowing machine, 3 skipping ropes (don't ask), stability ball, yoga matt, power ball, full set of hand grips and last but by no means least a set of finger bands and trust me if I turned round now and asked my partner if he wanted to get anything from our beloved fitness store there would be something! I was after an Ugi ball

You can be the shape YOU WANT to be!

If you want proof of the journey can be done . . click here

Ultimate Fitness For Women - Ladies Who Lift Video

Whilst wandering around Youtube my partner found this video that I thought just emphasised everything I have been saying in this article. This video goes to prove that ANYONE can do weight no matter what your fitness level, as these superb ladies show. So .. enjoy Intro To Ladies Who Lift!

Thank you for dropping by, I sincerely hope it either helped or at least made you smile.

If you have any great sites that will help others in this field please do not hesitate to recommend them below. NB Any spammy posts will not be included I have had a post locked down for someone doing that and don't want to get burnt again!

With thanks and appreciation for your time.

Cathi x

Guestbook Comments

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    • profile image


      4 years ago

      My girlfriend started lifting a few months ago and is getting really great results.

      Nice lens.

    • profile image


      5 years ago

      Great lens - top quality!

    • siobhanryan profile image


      6 years ago

      Blessed-what an exception lens

    • GregKuhn profile image


      6 years ago

      Thank you Thrins for this lens in which you've taken the time to really delve into the "how to" of lifting weights. I love lifting because of the way it speeds up metabolism. I have a lens about losing weight too - it's all about using new paradigms from quantum physics to make efforts (like lifting weights) even more effective! I'd be honored if you gave it a read and, if you're so inclined, letting me know what you think. Either way, thank you for these great instructions!

    • sehian2 profile image


      6 years ago

      Love this! Lifting weights is so misinterpreted by females! Nice information!

    • WriterJanis2 profile image


      6 years ago

      Wow! Excellent fitness lens.

    • fitnessjunkie8 profile image


      6 years ago

      Such useful and excellent advice, great work!

    • DiscoverWithAndy profile image


      6 years ago

      Great advice and a very informative lens!

    • HenkWillemse profile image


      6 years ago

      Great lens, thanks for the info and showcasing the abilities that woman have with regards to lifting weights

    • Fcuk Hub profile image

      Fcuk Hub 

      6 years ago

      Ultimate fitness for women what you have offered here is really great :)

    • Thrinsdream profile imageAUTHOR


      6 years ago

      @anonymous: Thank you

    • ElizaRayner profile image

      Eliza Rayner 

      6 years ago from Boulder, Colorado

      This is a great page, very inspirational..I can never seem to stick to a weight lifting program, too many other athletic things I want to do and not enough time, but when I am lifting weights it sure helps my rock climbing and that gives me way more confidence.

    • profile image


      6 years ago

      Hey, how come these superb articles aren't on your own site about losing fat. Looks like I'm gonna have to link everything together.

    • adriangood lm profile image

      adriangood lm 

      6 years ago

      fitness is good for shape of your body. and also healthy, but today we always don't have time to workout, because too busy

    • Bill Armstrong profile image

      Bill Armstrong 

      6 years ago from Valencia, California

      Nice lens, gets the thumbs up from me :-)

    • ElizabethJeanAl profile image


      6 years ago

      I go to the Y three days a week, but I've limited myself to aerobics classes. I need to check out the weight room.

    • profile image


      6 years ago

      Every tips is really nice. Also great lens.

    • tvyps profile image

      Teri Villars 

      6 years ago from Phoenix, Arizona

      Nice lens. WOW, is that you in the intro module? ha! Squid Angel blessed.

    • perrybenard profile image


      6 years ago

      great lens you can feel the energy!

    • juditpaton profile image

      Iudit Gherghiteanu 

      6 years ago from Ozun

      wow...i bet a lot of readers are considering exercises, right now...i do, anyway. Time totime i need a push like this, thanks.

    • Mim Art profile image

      Mim Art 

      6 years ago

      Brilliant article - very informative & well written.

    • profile image


      6 years ago

      Great information! Fitness and health are so important.

    • livinglargeandh profile image


      6 years ago

      I like your article--and your philosophy re fitness.

    • profile image


      6 years ago

      true concept weight training is an essential part of any fitness routine

    • TransplantedSoul profile image


      6 years ago

      Exercise can make you feel wonderful. You look serious about this! I go a bit slower following:

    • Rangoon House profile image


      6 years ago from Australia

      Thank you for a wealth of information and inspiration.

    • lesliesinclair profile image


      6 years ago

      This is the type of training all girls should get, so we start off right, for lifelong fitness

    • Mahogany LM profile image

      Mahogany LM 

      6 years ago

      I feel stronger just by even reading this lens! :D

    • profile image


      6 years ago


      here's "5 likes"

      show me some like :)

      be my like partner?

    • squid-pinkchic18 profile image


      6 years ago

      Very inspirational lens! I do more cardio than strength but I need to do more. Thanks for the reminder and information!

    • profile image


      6 years ago

      Excellent lens. Weight lifting is great for just about anyone. Even seniors can benefit.

    • ben10ten lm profile image

      ben10ten lm 

      6 years ago

      Women often think that they'll get too bulky if they workout and lift weights, I can tell you there is nothing sexier than seeing a woman at the gym working out. great lens.

    • Thrinsdream profile imageAUTHOR


      6 years ago

      @tricomanagement: Ha, ha, no problem I was just giggling to Rob that I am getting some lovely comments form you and here is another one! All loved and appreciated. I am so glad you enjoyed them. Cathi

    • tricomanagement profile image


      6 years ago

      I may have hit cancel instead - sorry if this is a double - great lens - I guess walking is not enough - I will start pushing more

    • tricomanagement profile image


      6 years ago

      awesome lens - great use of the videos I guess I will have to add this to my daily walking

    • Thrinsdream profile imageAUTHOR


      6 years ago

      @JoshK47: Thank you! Skippity skippity skippity skip. :)

    • profile image


      6 years ago

      Awesome info here - blessed by a SquidAngel!

    • Inkhand profile image


      7 years ago

      Great fitness lens, love your a little bit of theory.


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