Strength Workout for Glutes + Arms
SIS, I’m so glad to have you here.
Yes, in the Sweat Inspire Sisterhood community, but also at this place in time. I came of age in the early aughts when thin was the only way to be, and only people who weren’t thin “had to” work out. Fitness completely revolved around weight loss. And strength training for women wasn’t really a thing.
We’re about to be slammed with some pretty toxic diet messaging in the new year. It gets ugly in January when companies try to get to our inner teenage selves who measured our worth with a number on the scale or the size of (very low-rise) jeans.
Thankfully there are many more voices standing up for the importance of your body being worthy of care no matter your size. No one macronutrient is better than another, and strength training is for everyone, even women.
Even so, I still hear some misconceptions about weight training.
I’ll get too bulky.
I mean, yeah, you can bulk up if you want to, but it’s not something that happens by accident. Basic strength training supports basic wellness. It strengthens your joints, protects your bones, and prevents injury. You’ll notice the physical benefits of strength training long before you are able to physically see your muscles change.
I’ll gain too much weight.
Yes, you might notice weight gain with strength training but I don’t think this is bad. This is why it’s important to measure your goals with more than just a scale. Some ladies notice the number on the scale go up with strength training, but their clothing size will go down at the same time. Muscle tissue is more dense than fat tissue. It’s like the which-weighs-more-bricks-or-feathers thing. It takes a HUGE pile of feathers to weigh the same as a small brick. Fat takes up a lot more volume in your body for the same weight of muscle.
I only have a little time to work out so I should focus on cardio.
So much with this one. First, you don’t have to choose between cardio or strength training. You can do a strength training workout at a quick pace, like Tabata or HIIT, and you will TOTALLY notice a cardio impact. Also, if weight loss is your goal, increasing your muscle composition is like building a little furnace for yourself. Muscle keeps using up energy after your workout is over, increasing your basal metabolic rate, or the number of calories you burn while doing “nothing.”
This week’s freebie is a collection of exercises for your glutes and arms.
I get some giggles when we talk about workin’ that booty, but seriously, it’s the biggest muscle in your body. It literally holds you up! How can strengthening your glutes NOT be a good thing?