There are several reasons that lifting weights is beneficial for women.  Here are a few

  1. Improve bone density
  2. Aid in weight loss
  3. Improve body composition- lower fat%
  4. Reduce risk of chronic disease
  5. Benefit mental health
  6. Improve flexibility and mobility
  7. Make you feel strong, empowered and confident

Mark Rippetoe, a strength coach, had many quotes credited to him.  One was ” Stronger people are generally more useful and just plain harder to kill!”  So you have that going for you, too.  Now there is the myth that never seems to die about women who lift weights will get BULKY.  This never seems to go away even though there is no evidence to support it.  Testosterone and human growth hormone are the 2 hormones involved in building muscle.  Everyone has them, both men and women.  Men have way more then women.  Women can’t grow new muscle tissue to the same degree since they have lower T (testosterone) levels and higher levels of estrogen and progesterone.  A heavy lifting session will increase T levels but women are unable to build the type of muscle men do simply because of genetic makeup, lower T levels.  Yes you will see pictures of women with these kinds of muscles but it is a fraction of a percent of women who are genetically able to do that and some who use copious amounts of supplements to get there, too.  Plus they spend most of their day in the gym working on it and consume a level of calories that would stagger most people.  In the end, don’t worry about getting BULKY, IT WON’T HAPPEN!  But lifting will get you increased confidence, cognitive clarity, elevated mood and a new outlook in the weight room.  So grab a barbell and add some plates!

HOME WORKOUT- Broad jumps/lunges/run triplet, a GRINDER, Death by PUSHUP, TABATA, POKER, Supermoms/situps/shoulder press

GYM WORKOUT- OPEN WOD 21.3 on Friday, GRACE, deadlifts/burpees/run triplet, Cleans, Thruster/run/wallball sprint, POKER

Schedule- OPEN WOD on Friday- announced Thursday at noon.   Monday – Friday 5am, 6am, 4:30 pm.  Saturday 7 am

This looks pretty tasty!

Balsamic Grilled Pork Tenderloin

Instead of grilling the same chicken breast or burgers, try your hand at this easy balsamic pork tenderloin. It’s juicy and flavorful, and perfect with your favorite vegetable or salad.
Course Dinner, Main Course
Cuisine Keto, Paleo
Keyword grill, pork
Prep Time 2 hours
Cook Time 40 minutes
Servings 4
Calories 353 kcal

Ingredients

  • 1/2 cup balsamic vinegar
  • 2 tablespoons honey
  • 1 teaspoon crushed red pepper flakes
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • 1 pork tenderloin

Instructions

  1. Put all of the ingredients in a freezer bag and mix well, covering the pork. Marinate in the refrigerator for 1-2 hours.
  2. When ready to cook, preheat grill to medium high heat. Grill the pork until internal temperature reaches 165 degrees F. Let rest for 10-15 minutes before slicing.
  3. Serve with your favorite vegetables on the side.

SEE YOU AT THE GYM!!!

3,2,1 GO!

DEAN