Get excited! Strength is where it’s at! This is where the kind of training you do can make all the difference in the world. Muscle is your foundation of youth! It’s your secret weapon in the war against fat! It’s your best friend who will make sure you burn more calories. Learn to love and appreciate muscle. Muscle is beautiful and the most important component in building a bangin’ body!
MUSCLE FACT AND FICTION
A common misconception or fear that many people have, especially women, is that if they lift heavy weights, they will bulk up. Argggh!!! FALSE! I’ve got scientifically accurate news for you: Unless you’re taking steroids, muscle will not bulk you up. Fat bulks you up!
So I’m sure you’ve figured out by now, that men and women are different. We have different hormones and biology. Aside from the obvious differences, in relation to women and weight training, the most important difference in body composition for women is the lower level of testosterone. This one differences inhibits the female body from producing muscle mass like our male counterparts. Simply stated, men build muscle size much easier than women and in addition, their higher muscle mass sets them up for a lower body fat composition.
STRENGTH TRAINING AND FAT
Strength training is incredibly important for women because it is a key element in fat loss. Statistically speaking, women who lift weights to build strength (as opposed to endurance) will see a reduction in all measurements. Despite the gains in the strength, the female body burns fat as it builds muscle.
My recommendation is to incorporate three days of strength training into your weekly workout routine. Each session only needs to be about 30 minutes if you are doing it right! And feel free to use cardio the others.
Don’t forget to leave me a comment or question below! It’s how I serve you better. And don’t be shy! Click the Pin it button below and share this post with those who would benefit from it.
~ Chalene
Thanks Chalene can’t wait to start this.
Hi Chalene! I’m in week 3 of PiYo (amazing program, btw) and am wondering if I still should incorporate weight lifting strength training 3x a week or is the body weight strength training in the program enough? Thanks!
Hi Ana,
Yes I’d suggest adding weight training into your program 🙂 It trains your body differently than PiYo
I am currently starting my second month of your PiYo DVD program. Do you suggest adding 3 days of weights, incorporating both?
Yes, I would say if you’re able to incorporate both, go for it!
I have to comment because my entire body changed when I started lifting free weights. I did a program made by a certain fabulous celebrity trainer 🙂 and I dropped 2 whole pant sizes (went from a 6 to a 2) without dropping a single pound! I will NEVER not strength train! And I am one of the girls who used to go to the gym and use the machines and never saw any real progress. So thank you for introducing me to free weight strength training.
Holly, which program with free weights did you use? The Chalene Extreme? I am looking to incorporate free weights into my routine instead of the machines and I need some guidance. Thanks ~ Angela
I just love your videos and your motivation! I appreciate how much you really care to help others. I just purchased Piyo and can’t wait to start it. I am looking at 50 years old being just around the corner for me and I plan to be in the best health/shape ever!
I am currently starting month two of your PiYo dvd program. I am loving my results so far but recently finished Chalean Extreme and love lifting weights as well. I was wondering if you recommend adding strength/weights routines while doing PiYo?
Hi Stacey, Yes! I do! Strength training will challenge your body differently 🙂
Could you please give us a TurboFire\PiYo hybrid? I’ve just finished fire 30 then sweat… kicked my butt, loveya:)
I would love to see a PIYO and TurboFire hybrid workout as well! Thanks!!
I’m praying for a TurboFire/Chalean Extreme/Piyo Hybrid Extravaganza of Awesomeness!
Thanks for the 4 pillars! I’ve been following along each week. I was wondering if you could do a post on how to accurately measure your body fat. I’ve been trying to build muscle and my weight has been increasing, but the body fat calculator on my scale has been increasing too. Ugh. I don’t mind gaining weight if I know it’s muscle, so I’m hoping the scale for body fat percentage is unreliable. Thanks for your advice and inspiration!
Thanks for your suggestion dana! 🙂
Thanks for this! I tell female friends all the time that lean muscle takes up less space and burns more calories than fat. Girls cannot bulk up without extreme weights. I train with Piyo and Chalean Extreme and love the strength, definition, and beauty of lean muscle. Tricep push-ups are working to build killer shoulders! You inspire me to workout everyday.
That’s awesome! Thanks for your comment! 🙂
I love your conversations and tips. ChaLean Extreme is one of my favorite workouts for strength training. You inspire me everyday.
Been doing your 30 Day challenge and have changed a lot about my routine. I think you are awesome and tell everyone I know, who doesn’t already know . Question, I do weight training 3x/week after my intense cardio training. On the other days I do cardio and yoga or PIYO (either Sweat, Drench or Strength Interval). My question is, if I do PIYO on non-weight training days is that too much stress on muscle groups without a recovery day? What would be the best schedule? Thanks in advance.
Thank you for posting! I love strength training and have been trying to work more sessions into my workout schedule.
I totally agree with this!!! Excellent information! I pinned and shared on my FB page, Slim Down With Jen and Steve.
One year ago I decided I needed something to change. I needed to get back in shape, feel fit again, not let it all slide downhill as I am now in my early thirties, and that I needed to do all this BEFORE I decided to have kids. I have completed TurboFire, then Chalene’s Extreme, worked through a hybrid of the two until PiYo came out and am now doing PiYo. Chalene, you make me want to push play. You know how to motivate and lead people. I’ll be looking for a triple hybrid of those workouts in the future!
So I should add weights to my piyo routine?
you definitely can 🙂
I have been doing turbo fire and piyo alternating and I love them both. You are so motivating and fun to workout with. I love your encouraging words. And YOU! Thank you! I have a boflex collecting dust I really should use it again. If I do my regular piyo and or turbo fire in the morning 6 days a week would it be too much to add 3x a week PM on boflex?
Hi Kristy, listen to your body. It will tell you if your starting to over train. Maybe ease into it gradually..Start with 2 nights a week then after doing that for a few weeks, up it to 3. Make sure your caloric intake is reflecting your fitness addition 🙂
I’m 33, a guy, and I live in England. Last year, Turbo Fire changed my life. Today, I am on day three of Piyo and I LOVE it already. Every friend who I’ve made workout with me doing Turbo has loved it, and bought it. Chalene, PLEASE come and teach a class in England!
How can I send or share this particular article with someone? Thank you!!
Hi Kelly! If you’re on Pinterest, you can pin it to one of your boards…Or you can send the link of the article to someone 🙂 Or! if your on Facebook, I post my blog post to my board and you can share that post on your Facebook page.
Here’s the link: https://www.chalenejohnson.com/uncategorized/healthy-recipe-quinoa-with-garlic-and-peppers/
I am 61 yes old and in week 6 of piyo. I love this program. It is strengthening muscles that would not change after 6 months of gym workouts. It is helping me recover from knee surgery and has helped my back. I stand better, walk with better posture, sit in my car for 3 hrs a day with less discomfort. I have never been able to do yoga, but you give excellent instructions, I just have to stop and watch new moves as they are introduced, go slow until I feel it where you say I should, then I start catching up. Once I finish define I plan on doing Piyo strength and by then hope I will be able to do Piyo/T25 hybrid. I also received a bonus workout of Turbo Fire that I am extremely interested in, but one thing at a time. Thanks for such a wonderful, low impact program that anyone can benefit from.
I’m a 49 year old female that needs to lose about 75 lbs. I’ve been going to the gym 5 days a week and do Zumba 2x a week. While working out with weights the other day a gentleman told me that I should not lift weights until I’ve lost the fat/weight. This is not the 1st time I’ve heard this. Do you have any thoughts on this?
My thought is…I don’t agree. Muscle helps your body burn fat! Not only during your workout but at rest. My recommendation would be to incorporate some weight training into your routine. Read this post: https://www.chalenejohnson.com/uncategorized/the-four-pillars-of-fitness-pillar-4-strength/
I love Chalene Extreme, have been doing it regularly for a year and love the results. With that and healthy eating I went from a size 8 to a 4. I just bought Piyo, would love a hybrid of the two!
I am in the Lean Phase of CLE and I love it. I am 57 years old and I have workout all of my life. I experienced some weight gain during menopause, but that is gone, thank God! I love lifting with you and your crew and I enjoy your positive attitude. I did 15 weeks of Insanity before I started CLE. Now I do a hybrid workout between the two programs, and along with eating clean, I am so happy with my results. I love both workout programs. I am also doing your 30 day goal setting program. I love your positive energy.
You may want to add information regarding resistance training helping prevent bone loss and expand on this for peri/post menopausal women. Sometimes I think that fitness experts forget about us, at least that has been my experience. Thanks!
I love the reminder to get in strength exercises as well! So many people want to lose weight and get in shape, but only think of cardio:) Thanks for all you do and for the lives you touch everyday!
I am on Week 3 of PiYo and I LOVE! Reading these comments, I think I need to check out ChaleneExtreme. You’re so motivating and make me want to push play every day! Thank you!
do you have a strength routine that works piyo into it? and one with a scheduled that doesn’t stack piyo and lifting on the same day? its hard to find the time