People often use the phrase ‘like a girl’ that usually means that women are viewed as ‘weak’. Today, times are changing. With the arising feminism group and emerging women bodybuilders, no man would even dare to call a woman as weak.

If you’re a woman who constantly levels up her fitness gaming, then maybe you’ve thought about lifting weights (if you are still not doing it). Maybe you’ve tried to pick up a barbell, but every time you hit the iron, feelings of uncertainty, inhibitions, and fear overwhelm you.

Undoubtedly, you’ve heard the horror stories: that strength training makes women bulky and that it’s too dangerous for you. Nah, we beg to disagree. It just feeds into stereotypes that are keeping you from getting the benefits of this strength training.

As a woman, you have a profound power in you. Getting yourself into weightlifting or any other strength training means you’re breaking these stereotypes, and, your personal inhibitions. Imagine lifting your inner burdens only to drop them on the floor. That would make you feel all lighter inside, wouldn’t it? Just imagine how strong yet light you’d feel once you begin with strength training.

It’s time to put your fear aside. In fact, lifting weights are way beyond those horror stories. Strength training helps you get a stronger body – with leaner muscles and even a lighter weight. With this training, you can burn fat and develop muscles. Since fat is less dense than muscles, this means that it takes up less space, so you can slim down even when you’re not losing weight.

Now, if you’ve decided to try out strength training, it’s good to know that the basic idea is that it requires you to use resistance, so your muscles can rebuild themselves stronger than before.

Here’s a beginner guide you need to know to set yourself up for success in strength training.

Set achievable goals.

When trying out strength training, you’ll be able to achieve different results, so it’s important to set your goals in the beginning – determine which are the short and long-term ones.

As a strong woman (both inside and out), lifting weights can help rid the stigma that strength training is only for men and that it’ll hurt you really bad. You can save from getting hurt by learning proper techniques. For higher-intensity training, do lower repetitions with heavier weights to get lean and toned muscles. Take note that lifting extremely heavy weights for lower reps will eventually grow you a thicker muscle – which entirely depends on your preference, that is.

Learn proper techniques.

If you’ve tried strength training before, do you know that there is a difference between pushing and pulling which work your muscles differently? The same motion can provide you with two entirely different workouts in this way. However, not all workouts are designed for both types of action.

To avoid injuries and have a completely safe and effective strength training, the best advice would be to invest in a personal trainer near you which will teach you the basic executions.

Breathing control.

In strength training, remember to exhale when you expend your energy. During a pull workout, like raising the forearm when doing a bicep curl — that’s the time to exhale. In contrast, during a push exercise, such as a push-up, exhale when extending your arms to push your body away from the surface.

Warm-ups and Stretch-outs.

Warming up is important as it prepares your muscles before the workout. Typically, it takes between 10-20 minutes and consists of a simple run, enough to get your body moving. At post-workout, it’s also important to stretch, as skipping this step may cause you sore muscles.

If you’re feeling sore after a workout, it’s due to your muscles building up on a lactic acid. The way to combat this is by stretching, as it breaks down lactic acid and gets it out of your systems, so you can be ready for your next workout without going through the unnecessary pain.

Don’t get discouraged if you’re not getting the results after a few weeks on your new workout regimen. It’s important to remember that your fitness journey is much more of a marathon than a sprint.

All women, regardless of body shape, race, and features — want to feel strong and confident in everything they do. Strength training can benefit you in many aspects of your life. Put it in your fitness plan, get yourself a good personal trainer, and feel stronger than ever! Go, girl!