ONE of the most empowering fitness trends of recent years has been females of all ages – from teenagers to the elderly – lifting heavy weights in the gym, showing it is no longer a male dominated work-out routine.
The great girl power movement is known for building not only strength but also confidence.
Women have seen how lifting heavy weights show that challenges perceived to be difficult can be overcome. By demonstrating their inner strength in the gym, women are smashing fitness related stereotypes and inspiring other females to follow in their footsteps.
Eastern Eye spoke to fitness expert and gym instructor, Simona Raykova, about all aspects of women lifting heavy weights in the gym, and why it offers physical and mental benefits. Raykova also busts misconceptions related to weight lifting and offers top work out tips.
Tell us about the increase in women lifting heavy weights.
There has definitely been an increase in women in the weight lifting section, in recent years, because a lot of them realise the advantages of lifting weights, including toning up and building strength. It’s wonderful to see women are inspiring other women to take it up.
What are the main benefits of heavy lifting?
There are many reasons, but the main one is muscle gain, which makes one look more toned. It also increases bone density, which has its own benefits when we are ageing. It definitely builds self-confidence.
Tell us about the confidence aspect?
Weightlifting helps one get toned and stronger and makes people more comfortable with their bodies. Also, by lifting heavier weights, many women are doing what they thought wasn’t possible before, and this builds confidence, not just in the gym, but in other aspects of life.
Lift some weight and change your lifeDoes strength training, like lifting weights, help lose weight?
Any physical activity can help with losing weight, as long as the person is mindful of what they are eating. Without good nutrition, there isn’t an activity to make you lose weight. With the correct technique, nutrition and knowledge, it definitely helps.
How has lifting helped you?
It changed my body shape so much, compared to when I was doing only cardio. Building muscle in the right places, toning my core and strengthening it has made the biggest difference in the way I look. It has also reduced lower back pain and made my body more functional.
Are there misperceptions women have about lifting heavy weights?
As a trainer, I notice a lot of women are scared of lifting weights because they think it will make them look bulky, which is not true. Weightlifting will only make you look bulky if you are on a calorie surplus diet and gaining weight. Most women ask me about working on their strength and toning, but are scared to lift heavier weights, which is exactly how you tone up.
What advice would you giving women wanting to start lifting weights?
Just go for it. Get help from a trained professional if you need to, because it can be difficult to learn the correct form at first, and you don't want to cause any injuries. But, ultimately, have confidence in yourself.
How important is it to learn the correct technique and train safely?
It is very important. Coming from someone with a slipped disc in the past, it takes ages to fully heal. So, I always emphasise how important it is to properly warm up before working out and to get the technique correct. A good gym instructor will help you.
What are the key mistakes people make when lifting heavy weights?
Most will start lifting weights without properly warming up, which can lead to injuries. Some will, perhaps, go for the heavier weights before getting their technique correct on lighter ones.
What is the secret to building up strength in the gym?
There is no secret. Just progressive overload, whether it is a gradual increase in the weight over weeks and months or an increase in repetitions. What is the key to staying motivated? Nobody is motivated 24/7. It's called discipline. That's what pushes you to keep going and knowing what you want to achieve. It's not easy, but sticking to any sport or gym can help build discipline and teach self-reliance.
Can women start lifting at any age?
Yes. Everyone can start weightlifting at any age as long as it is performed safely. Don’t be afraid to ask for help and focus on technique.
What are your final thoughts on women and weightlifting?
I want to inspire more women to start weightlifting and not be afraid. Most women can benefit from this and achieve their goals.
Instagram: @fitwith.mona
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