Building Muscle Takes a Long Time
While there’s no doubt that the immediate aftermath will make you feel empowered and give you an instant mood boost, long-term results from working out don’t come overnight. Seeing results from working out largely differs from person to person. “Consistency is key when it comes to reshaping your body and making lifelong changes,” says Crockford.
To reap any benefits of strength training takes dedication and hard work. But to achieve the physique of a bodybuilder or Olympic weightlifter requires an incredible amount of commitment and years of regimented exercise and nutrition. You won’t end up there by accident, promise.
If you’re still nervous about grabbing a pair of heavy dumbbells, your best bet is to get some personalized advice from a trainer who can tailor a strength training program that works for you and your goals, whatever they may be. Guaranteed, it’ll leave you feeling stronger and more badass than ever.
Yes, You’ll Change Your Overall Body Composition…
“Lifting heavy weights is a great way to get the [results] you may be seeking,” says Crockford. While doing cardio will help you build endurance, the secret to changing your body composition is creating a solid muscular base. Work with a trainer to find a strength training routine that works for you and your goals, recommends Crockford. (Although, this four-week beginner plan is a great place to start.)
…But You Can Train for the Results You Actually Want
“Women can use resistance training to reach all types of health and fitness goals,” says Crockford. Sure, you could use weightlifting to train for competitive powerlifting (like this badass 15-year-old powerlifter), Olympic-style weightlifting, or for a bodybuilding competition — or you can just use it to feel strong and confident (like these strong-as-hell women). There are plenty of plans to suit your needs.
“If you’re simply looking to improve your body composition, then lifting weights is a very important component of a well-rounded fitness program,” notes Crockford. To gain significant amounts of muscle mass, you’re looking at four to six days of lifting a week, versus one to three days of lifting for general health, she adds.
