Strength and Grace

I attended my first roller derby practice last weekend. Near the end of practice we had to remove our skates and use them as weights for an upper body workout. This involved mostly isometric exercises for the shoulders and biceps. I felt the familiar muscle burn and I worked up a small sweat.

I didn't think about it again until the next night at a league meeting. I overheard a few girls talking about how sore their arms were and I realized that I wasn't the least bit sore. I sipped quietly on my Shakeology and patted myself on the back for making weightlifting an essential part of my life.

It still shocks me how many women don't lift weights. Weightlifting is not just for men or elite athletes - it is for YOU!

Let's take a few minutes to review the lamest statement ever uttered from a woman's mouth: "I don't want to bulk up". When a woman says these words, she is only broadcasting her ignorance about the female body. Women are not physically capable of accomplishing man-size muscles without the help of illegal substances. It is a fact of nature, ladies. Learn it.

I am going to try to tell you why you should lift weights. Sadly, until you do it, you just won't get it. It's a combination of strength and grace that you won't understand until you experience it.

- You will be stronger. You can lift your children higher and longer, carry more groceries, and move furniture without help.

- You will be more resilient to injuries from routine activities. You may even be able to rehabilitate an old injury. I have an old shoulder injury that returns every time I stop lifting weights. When I'm sticking to my regular lifting program, it doesn't bother me at all.

- You burn more calories. Lifting weights increases your lean muscle mass, which in turn increases your resting metabolism. This means you can eat more! Who doesn't want to eat more?

- You decrease your risk of osteoporosis, back pain, and arthritis. Weight training increases bone density, builds stronger connective tissues, and increases joint stability.

- You improve your mental health. Check out this article on fighting depression with weight training. http://www.bodybuilding.com/fun/fighting_depression.htm

- You improve your athletic performance, whether you are a runner or a derby girl. Stronger legs carry you faster and longer. A stronger core makes you better at everything!

- Your clothes get smaller. Your triceps stop jiggling. Your knees look like knees instead of blobs. Shopping for bathing suits is fun.

If you are ready to add this crucial activity to your life, here's a few easy ways to get started.

- Hire a personal trainer for a few months until you learn proper form and technique. Then you can decide to continue your lifting program at the gym or transition to a home program.

- Alternatively, ask a weight-lifting friend to help you get started. (Pick me, pick me!)

- Invest in a home workout program that focuses on weightlifting. I recommend ChaLEAN Extreme (or P90X if you already have experience with weights). Both programs offer the resistance band alternative if you are not ready to invest in home weights.

Stop wasting your time on old-school methods like "low weights, high repetitions". Lift weights with intensity, push yourself, and reshape your body. Combine this with a healthy diet and cardiovascular training, and you will be unstoppable.