For as long as I can remember I’ve heard the phrases, “you run like a girl”, “you throw like a girl”, “LIKE A GIRL” used to imply weakness. And, for the longest time, I found “like a girl” needed to be changed to something bigger, louder, and more powerful. But when I actually sat with that thought for a long hard moment, I realized the phrase “like a girl”, still sounded pretty damn strong and powerful to me, and realized we just needed to change the narrative around what that really meant and looked like.

As a personal trainer, I’ve worked with many clients, the vast majority being women. I have had the opportunity to work with women who have set some seriously impressive goals, ranging from running marathons, hiking Machu Picchu, and Cross-Country (XC) cycling and various other competitive sports. With most of those clients, the consensus has been to become stronger, leaner, lose weight, get toned, “But not to muscular.”  UGH!

Why the push back on building a muscular physique? Because I think there’s still that lingering mindset that building muscle is not feminine and they will end up looking like a guy. NOT! 

Well, I have news for those women out there who feel that way, my clients included – it’s time to get those big ass weights out and start lifting “Like A Girl, “and here’s why it’s important.

You are doing your reliable workouts, that you have been doing forever on a consistent basis and “Bam” nothings working anymore. You are doing a sweaty workout and not building muscle. You feel that burn and not getting any results. You think you are doing everything right and feel like you are getting softer. You are, it’s actually happening and you are not imagining it. 

 So, let’s talk about it.

Between the ages of 30-40 we start experiencing something that’s called sarcopenia. Sarcopenia is the natural, age related loss of muscle mass, strength and function. Unfortunately, there’s no avoiding it, and will happen at the rate of 3-8% per decade and when you reach your 50’s, 60’s and 70’s that percentage increases. But fear not, there is a solution. 

This is one of the things that I focus on with my clients and will help you prevent plateaus and ensure long-term results in your workouts.

I introduce them to something that’s called “Progressive Overload.” It is a process whereby you gradually increase the intensity, volume and frequency to heavier weights, over a period of time, that will challenge muscles and help maintain and build muscle at the same time. 

This is often met with a little reluctance due to floating thoughts that they will look like a female version of “Arnold Schwarzenegger” after 6 weeks and when I add a little more spice to the mix asking them to train to failure, I get a wide-eyed stare, and they go straight into panic mode. But here’s the beauty of it all, this is where the magic happens in definition and muscle growth.

Muscle helps optimize your hormones.

Muscle keeps your metabolism a-blaze.

Muscle allows you to move better.

Muscle helps you age well.

Muscle, is your friend

Bottom line – don’t train to be smaller. Train to be stronger, healthier and so confident that people will say “There’s NO way she’s a mom of two” or “There is NO way she’s in her 60’s”. Not because you need anyone’s approval but because you want to see what’s possible.

Now, go out there and build some pretty muscles and lift “LIKE A GIRL.”