Here's A Week Of Workouts To Prove That Women Can Lift Too
Health and Wellness

Here's A Week Of Workouts To Prove That Women Can Lift Too

Lifting heavy isn't just for guys. A healthy balance of weightlifting, cardio, and cross-training is the ideal workout routine for me.

201
Josephine Bellman

For as long as I can remember, there has been a very distinct division between the weights section and cardio machines at the gym. Guys live near the dumbbells and squat racks, and girls are confined to the treadmills and ellipticals. The guys are often more than welcome to come run on a treadmill if they please but, girls going to the weights section? I’ve gotten a few weird looks when I head to the Smith Machine for my strength training session.

I’ve never understood why this stigma exists that girls shouldn’t be using anything above 10 lbs for their upper body because they’ll get too “bulky” or they shouldn’t train the lower body in case their thighs get too big.

Over my three-year journey with health and fitness, I have found that a happy combination of weights and cardio is the best way to workout. However, learning how to safely exercise using weights is important. Women should not exercise exactly like men because our bodies are different. We build muscle and retain fat in different parts of our body, which means we need to vary our fitness regimes.

We also typically have different reasons for why we are working out.

Men are usually lifting to build muscle whereas women are commonly trying to lose fat and tone the muscle they have. I have found that for me personally setting performance goals is more productive and healthy. While everyone's fitness journey is unique, I thought I would share my weekly workout routine that works well for me in hopes that maybe some of these workouts may work for you too.

Day 1 - 6-mile run, stretch and ab circuit

I try and run outside whenever it is over 4 miles. It keeps it interesting and (if it’s a nice day) it gets me outdoors to enjoy the sunshine. I’ve been getting out of the habit of stretching because I’m impatient and don’t feel like I am really doing anything while stretching even though I know that’s not the case.

Day 2 - Lower-body weights session, typically hypertrophy and strength-based

I usually combine compound lifts with free weights. I love training with weights because I can really see my performance progress. When I am able to lift more weight, I instantly feel gratification for all my hard work.

Day 3 - Upper-body strength coupled with a treadmill HIIT workout

Most women neglect their upper body. While biologically women are more petite in their arms and shoulders, we too can build muscle and definition in those areas of our bodies. High-intensity interval training or HIIT is one of my favorite ways to get cardio over and done with quickly. I usually do sprints on the treadmill or an incline interval run. It only takes 15 minutes and you’re done!

Day 4 - 4-mile run and ab circuit

These are usually my low-intensity aerobic cardio days and I try to place them on a day when I know I’ll be busy and need something that will only take 30-40 mins total. 4 miles on the treadmill is usually just enough time for a couple "Friends" episodes, which takes the boredom out of indoor running.

Day 5 - Cross-training, a 60 min low intensity swim

I only recently regained my love for swimming. During my half marathon training, I found that my joints were really feeling the effects of so much repetitive running and I needed a way to still work my aerobic system while being easy on the joints in my knees and ankles. Swimming has been the perfect solution.

Day 6 - High-intensity circuit training and a 3 mile run

Circuit training serves the same purpose as HIIT workouts. It is quick and varied and doesn’t allow my body to adapt to movements. I usually use the 3 mile run as my warm up and add weights/resistance to my circuits. These training sessions usually involve a whole lot of burpees...A LOT of burpees.

Day 7 - Active rest day, I try and stretch on these days to speed up my recovery

I’m not very good at this day. Because I love working out so much, asking me to sit still for a whole day does not usually go very well. I have on multiple occasions skipped a rest day because I don’t enjoy feeling like I haven’t moved my body. However, I have learned how important they are and find that walking or stretching does wonders for my recovery –– preparing it to start the week all over again.

Report this Content
This article has not been reviewed by Odyssey HQ and solely reflects the ideas and opinions of the creator.
Lifestyle

15 Black-Owned Haircare Brands That Cater As Much To Inclusivity As They Do To Your Locks

Championing Black entrepreneurs who make some of our hair favorites.

The haircare industry is vast. With the rise of social media came hundreds of thousands of empowered, niche brands. Single entrepreneurs came out of the woodwork with hair brands that now, years later, have dedicated cult followings.

Of those multitudes of brands, few cater to all hair types, most made without regard for curly or coily hair. These brands, however, are different.

Keep Reading... Show less

Minorities are consistently under-represented in our day-to-day lives, notably in the world of fashion. It's likely you're looking for a way to support black artists. Whether that's the case or you're just a fashion-lover in general, these brands aren't just some of the best black-owned fashion brands — they're some of the most innovative brands of our time, period.

From luxury staples to fun accessories and loungewear, these brands aren't just stunning names you should definitely be following on Instagram, each honors the founder's roots in unique ways with the power of storytelling through artistic expression that manifests in pieces we can't wait to wear.

Keep Reading... Show less
Health and Wellness

10 Home Items You Need For Stress Relief, On The Days You 'Literally Cannot'

Fill your home with peaceful, calming coping mechanisms.

I'd like to think that 2020 is teaching us a lot. Or will teach us a lot. Or will be a story we tell at parties one day. Ultimately, this year has been — and is probably going to continue to be — a bit of a mess.

At the beginning of the year, Australia was on fire and we mourned the death of Kobe Bryant. Then, coronavirus (COVID-19) took our spring and shut us in our homes, inciting panic over public health and sparking political upheaval at every decision made by local and federal officials alike. Now, a week after George Floyd's death at the hands of Minneapolis police officer Derek Chauvin, a nationwide conversation is reignited with protests regarding racial injustice in the United States. There is an enormous amount of tension, hurt, and change that is upon the American people.

Keep Reading... Show less

No matter who you are (an introvert, person of color, member of the LGBTQ+ community, Scorpio, TikToker, you name it), we want to hear what dating in America is like for you and the thoughts you have while working through the talking stage, first dates, navigating love, working through dating problems, etc.

Keep Reading... Show less
Lifestyle

30 Black-Owned Skincare Brands Every Beauty-Lover Should Know About In 2020

They're not changing the game — they're making a new one.

Skin is something most beauty-lovers obsess over from our early teens, whether our aim is to be glowier, softer, dewier, or poreless, most of us are consistently tracking a new skincare goal. No matter how many products we try, we'll likely forage on with the goal of IRL Photoshopped skin, no matter how many dollars go to them.

The black-founded skincare brands below are the brainchildren of extreme dedication and resilience within the privileged world of beauty. Born out of resilient entrepreneurs overcoming circumstance in a world that does not favor business people of color, these brands have loyal cult followings, and with good reason.

Keep Reading... Show less

A huge part of being in a relationship is communication and, well, part of communication is listening. So, why not have a little fun with your partner and see just how well they know you?

Keep Reading... Show less
Health and Wellness

7 Ways You Can Safely Attend A Protest In The Middle Of A Pandemic

Wear a mask, but speak up.

It seems like coronavirus (COVID-19) has been around forever now. Life before masks and with public sporting events is a distant memory, hoping to make a comeback sometime this year. We've all had to make some sort of life changes to abide by this pandemic's rules. But that doesn't mean everything has stopped. On May 25, George Floyd died at the hands of Minneapolis police officer Derek Chauvin, sparking a cry for justice and racial equality across the nation.

For the last week, protests have taken place in major cities like New York City, LA, DC, Chicago, Phoenix, Portland, Dallas, and Floyd's hometown of Minneapolis. Many of the cities experiencing protests have begun phased reopening, while others (specifically New York City and LA) have yet to begin phase one of post-coronavirus reopening.

As COVID-19 is hardly in our rearview mirror, there are extra precautions protestors can take as they advocate for justice.

Keep Reading... Show less
Health and Wellness

5 Helpful, Effective Mental Health Resources Specifically For The Black Community

These organizations are qualified, caring, and acknowledging the mental trauma individuals are experiencing.

On May 25, George Floyd died after being pinned to the ground by a Minneapolis police officer. In the last week, protests have sprung up across the nation, demanding justice for Floyd and accountability for police brutality. Social media has also seen widespread conversation regarding Floyd's death, Black Lives Matter, and racism in the United States. Today is #BlackoutTuesday, where many are sharing a single black square to represent unity and support for Black voices.

In light of the heavy climate that our country is facing, it is a safe assumption that many individuals' mental health may be suffering. We wanted to highlight mental health resources and organizations that are Black-owned and prepared to assist in whatever you're going through.

Keep Reading... Show less
Facebook Comments