A Rule For More Muscle

Hey friends! Did you have a lovely weekend? I sure did, as you saw from my post about kiddos’ snacking habits….

I also finished another book, lifted heavy–more on that in a sec–, did tons of laundry, and indulged in more sugar than I should have (stomach ache ensued). The book, by the way, was one for Julie’s book club, and I found the book totally fascinating. Check out her blog post for more details on how a blogger book club works (the book for the Nov 15 meet-up is “American Wife”).

A Rule For More Muscle

Over the past year or so I have fallen in love with weight lifting. It is no secret around here that I am a BodyPUMP freak (I teach it 3-4x/week, so I kinda have to be! hah 😉 ), that I live for adding weight to my bar, and that I have a strong desire and passion to instill this love in others.

harder than it looks

My body has also changed amidst all of that. For the better, I might add 😉

To the untrained eye I am sure it is somewhat unnoticeable, but to my (and my husband’s) eye, there is a very noticeable difference. I am less squishy (this is not to say there is no squish, because that would be a lie), areas I felt more self conscious about (yes, I am human) I feel less so now, and I have muscles, strength, and definition that I did know could exist for me.

Like I’ve mentioned before, this did not come by accident, nor did it happen overnight. I worked at it (and am STILL working at it, more muscle here I come!), and I realize life, fitness, and a passion for something is a work in progress. There is no end, but it is the journey that I am on, and I am loving it.


lift that weight

A lot of women have pre-conceived notions that lifting weights is for men, that lifting heavy is a no-no because of bulkiness, and that weight training should only be done with small dumbbells and under that watchful care and direction of a personal trainer.

While these all have little truth to them, there are also a lot of complete lies we women have told ourselves. I’m not sure why, but I can reckon a guess that it stems from feelings of inadequacy, fear of failure, and/or mistrust in the unknown. But that could just be me talking 😉

For example : the notion that if we lift weights we’re going to get huge, bulky, and look manly. Or that cardio for hours on end is the secret to weight loss and happiness.

FALSE to both.

Read what this article in physique peak said to all of that:

If you’re too scared to lift a heavy weight, then don’t bother lifting at all. It really is that simple.

“In order to build muscle, you need to work hard. You must tear the muscle tissue in order to rebuild it, so the more strenuous a workout, the more effective it will be. And this is true for anyone and everyone, regardless of age, gender, experience, or goals. (Training hard and lifting heavy is just as essential for losing weight as it is for gaining it – it taxes the Central Nervous System and burns far more calories. As such, resistance training is a much more successful way to burn fat than cardio.) {AMEN<—me talking}

Don’t even get me started on the people who think that to lose body-fat they need to lift a light weight to more reps. Or that by lifting heavy they will unintentionally ”bulk up” a body part. If that were true it wouldn’t take a series of ten articles to teach the basics of getting bigger – I doubt you will stumble upon it by accident.

Haha. Gotta love his honesty, eh?

(Read more)


So I guess all that’s left to say is this : What is YOUR excuse for not lifting heavy, eh?? 😉

And with that, I am off to teach a BodyPUMP class to about 40 women who work their butts off for an entire hour—so that their other 23 hours are spent rebuilding those muscle tears, increasing their resting metabolism, and burning off body fat. I think I’m going to attempt to go heavier on a few tracks….. :)

What false things have YOU heard about building muscle?? What is YOUR favorite way to get in weight training??

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  1. Oh man, I’ve heard WAY too much false info, particularly from women, about building muscle and strength training. This is a GREAT post that every single woman needs to read! Luckily, it seems as though the myth of “neverending cardio and no strength training in order to lose weight” is gradually dying, but it’s definitely still out there. You rock girl – keep up the “strong work”! (Ha! Pun intended! 😉 )

    • I bet you’ve heard a lot about this–so I am glad you agree :) We gotta speak up and spread the word!! I try to in my classes, haha. They all think I’m nuts, I am sure.

  2. I definitely advocate strength-training! I like to get it in multiple forms. Currently, I do Bodypump 3x a week and yoga 3x a week, so that covers pretty much my entire body. Teaching spin class has given me killer quads- and the squats/lunged in BP only enhance that.
    I would take a muscular athletic body over being skinny any day- I wish more women would open their eyes to exactly what you posted in here!

  3. I LOVE weight lifting! and the bulking up thing is such a myth! I’ve been weight lifting for a year now and it helped me to loose weight but I didn’t bulk up at all, and I’m actually trying to gain muscle!

  4. caroline orien says:

    can you come teach body pump at my gym? k,thanks!
    loved this post. After I read it I felt like I needed to go to the gym and pump some iron!

  5. completely off topic but you wear your wedding rings when working out?? I can’t!! My hands swell big time!!!

  6. i love your blog because of how well balanced you are! your posts have definitely motivated me to get more into strength training…I used to be much more into it but since falling in love with running years ago I have definitely slacked off more. I actually really enjoy lifting weights, i really need to try bodypump one of these days!!


  1. […] friends! I am glad we are all in agreement that lifting heavy (or even lifting at all) is KEY to getting and staying fit, strong, and healthy. If that is not a kick to the butt, then I don’t know what […]

  2. […] things will happen. This could be stepping out and trying a new-to-you exercise, fitness regimen, lifting heavier, or even trying a fitness class. Or stepping out of that circle you’ve drawn for yourself and […]



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