Frequently Asked Questions
1. Will lifting weights make me bulky?
A: This is the most common misconception most women have when it comes to weightlifting, which makes women scared to even try it at all. The truth is (and we’ll say it over and over again) – NO, lifting weights will not make you bulky! If you didn’t know already, lifting weights is the quickest, most efficient way to build great muscle tone for an amazing, full functioning physique. Us women simply do not have enough testosterone and other hormones that influence protein metabolism to bulk up as dramatically as males. Win!
…but! Of course, let’s be real here. Let us also be the first to remind you that there is a huge difference between fat gains and muscle gains. If you know you’ve been crushing your workouts and busting it out at the gym but still notice fat retention or gain, take a step back to reevaluate…
The real keys to having a desirable amount of muscle tone are:
- A training program that is fit for you, your body type, your lifestyle and your goals, (that you’ll find right here) accomplished with proper form and technique (you will find instructional videos that show you how to perform them here too!),
- Proper nutrition (yes, a good physique is 80% diet and 20% training)
- A good amount of ZZZ’s, sufficient rest and recovery.
2. What are the benefits of lifting weights?
A: Aside from the promise of achieving your dream bod, we personalize your program to your individual needs to first and foremost: help you enhance function for activities of daily living (ADL). Everything you do in the gym CAN AND WILL translate in your regular day-to-day tasks to improve your overall quality of life.
We are all for developing good movement patterns to avoid unnecessary injuries, enhance cardiorespiratory fitness to improve heart health, improve postural fitness, and increase muscular development for balance, strength, speed and power. All of these benefits will be used to ultimately MAKE YOU LIVE BETTER! Aye.
3. What type of exercises should I expect in the programs?
A: You will find two types:
- Multi-joint or compound exercises
- Single-joint exercises
These will encourage you to engage small and big muscle groups at a time using a variety of equipment found in the gym such as weight machines, cables, free weights, and/or your body weight.
To break them down into more specific movements performed on a daily basis…
- Bend and lift movements (ex. squats) –per formed many times in a day when we sit down, stand up or squat down to pick up things from the floor
- Single leg movements (ex. lunges) – performed as important parts of walking, running and stepping forward/backward
- Push movements (ex. chest press) – movements that occur in four directions: forward, overhead, lateral and downward, performed when we move things around
- Pull movements (ex. dumbbell rows) – movements that require strength, performed when opening a door or picking up a child
4. What is the difference between weight machines, cables and free weights?
A: All these weight lifting apparatus that are found in the gym CAN be used by us women – and are all encouraged! Generally speaking, all have their benefits and one is not “better” than the other.
On a technical standpoint, weight machines are fixed to an axis that only allow you to move in one to two planes to literally “guide” the muscle in a strict vertical or horizontal path. This will allow you to focus your mind on the effort as opposed to the mechanics of the movement.
Cables and free weights add an extra challenge for you to engage more muscles, as you will have to stabilize and balance the weight while carrying the load simultaneously.
5. What do A1 and A2 mean?
A: This means you treat the exercises as a superset. We encourage a no rest interval between A1 and A2. You will find this a lot in our programs.
6. How do I breathe while I work out?
A: We suggest Diaphragmatic breathing. This is slowly inhaling in through the nose, filling up your abdominal area (versus your chest) with air, then exhaling on the exertion as the stomach collapses. The more efficiently you can delivery oxygen to the muscles, the harder and more efficiently you can work, which leads to better results!
7. What do I expect after a workout?
A: You will definitely experience more stable positive moods due to changes in hormonal and neurotransmitter levels such as in Endorphins, Serotonin and Norepinephrine. There is also a chance you may feel delayed-onset muscle soreness/”DOMS” because of the lactic acid that builds up when we’re working hard. We recommend to always stretch after a workout to help reduce muscle fatigue and aid faster recovery.
Disclaimer though, ladies: you do not have to feel sore every single time after a workout! If you are feeling challenged, you are sweating and burning and you are pushing your body to an appropriate level, know you are doing the right thing.
8. Should I train when I’m sore?
A: Again, DOMS is completely normal! This is primarily why our programs allow and encourage rest days in between working on the same muscles.
Training sore is totally fine unless it puts you at an increased risk of injury. If at any point you feel any sort of discomfort getting into/maintaining a position or completing a movement with a full range of motion due to any pain, best bet is to listen to your body and rest it out.
9. When will I start to see results?
A: Nothing happens overnight! There is no specific timetable which will guarantee physical results so instead of wanting to see results right away, focus on your strength and endurance gains (which can be observed two weeks into training!).
As long as you stay consistent and committed, the physical results WILL come. Always remember that every woman’s journey and genetic make up is different – what may come quicker for others may not for you or vice versa and THAT IS OKAY. Fitness is not a marathon. Throughout this journey, learn how to trust the sweet process. 😉
10. How do I find motivation and stay motivated?
A: You signing up for our program is already the first step that signifies that the motivation is there. The next step? Solidify the existing motivation by actually showing up and putting in the time to form a habit. Once our brains are conditioned that working out is an integral part of our day and part of our routine, it will be easy to keep getting work done and keep going.
Think of how accomplished you’ll feel after every workout or the feelings you’ll get when you finally reach that end goal. Make a workout calendar. Plug in your headphones and play your favorite playlist. Set a reward system. Post some inspiration on your wall. Start each day with a positive mindset. Get creative, Ladies! The Grit Girls Gang wishes you the best of luck <3