Jun 16 2024 31 mins 4
Join us on this episode of the Fit is Freedom Podcast as we learn common fitness mistakes made by women, why strength training is so crucial and tips on how to get started if you are a weight lifting newbie!
If you were to take a time machine back twenty years ago, all you would hear about in the women’s side of health and fitness would be cardio, cardio, cardio, diet, and cardio. For years, women have been fed misconceptions about how to obtain the ideal physique, feeling a reluctance to even touch a weight for fear of “bulking up”.
With more and more research out there and people like Tina Turrentine-Tepera advocating, the tides are turning. We are learning how crucial weight training is for not just women, but especially women who are aging.
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All About Tina Turrentine-Tepera
Tina is a personal trainer, coach, and cofounder of Ageless Muscle. She dedicates her time to helping others reach their full athletic potential at any age. On top of her professional career, she has won two Pro Cards in Bikini Athletic and Figure divisions against women who were half her age. She not only talks the talk, but also walks the walk!
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Common Fitness Mistakes for Women
- Fear of bulking
Women are afraid to look too “manly”. But, the fact of the matter is…We are simply built differently. We don’t have the same amount of testosterone as men. Our bodies are different, and lifting weights will actually tone us, not bulk us. Operating with this fear of bulking is a big mistake women make because it will affect their health as they age.
- Too much cardio
Tina shares that anything over 45 minutes of cardio will start wreaking havoc on your body. It’s the point where your muscles will start to deteriorate and break down.
- Too small of weight
Continuing with the theme of “fear of bulking,” if women do start lifting weights, they will lift too lightly. As a general rule of thumb, if you can do 30 reps, it’s too light.
- Fear of injury
As with any exercise routine, there are going to be inherent risks of injury, especially as you age! But, who’s to say you won’t go out for a long run and twist an ankle? As with anything, it’s okay to be cautious. But it’s also important to not let it prevent you from being the best version of you.
When you are starting to lift weights, also make sure it’s under the guidance of a professional. It is important to understand posture and proper form in order to be successful.
Benefits of Strength Training
- Improved strength
- Lessened Osteopenia
- Improved posture
- Stronger mental toughness
- Confidence
- Burns more calories
- Burns more fat
- Kicks up metabolism
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