Why Pageant Girls Should Lift Heavy Weights

pageant diet, pageant swimsuit, pageant exercise
pageant diet, pageant exercise, pageant swimsuit

Perfect Swimsuit Bodies

So many girls think that lifting heavy weights will make you bulk up.  This is not true!  Even if you are already happy with your current workout routine, read this article and I think it might make you change your mind.  So why should you lift heavy weights?  Here are some reasons below!

You’ll Torch Body Fat

You probably think and have been told that cardio is the ultimate fat burner.  Actually, this fat burning effect stops the minute you hop off the treadmill.  If you build more muscle, you keep your body burning fat all day long.  By adding just two sessions per week of heavy lifting, you can reduce your body fat by three percent!  Cardio can actually cause you to lose muscle.  Don’t you want to be toned?  Weight lifting has been proven to lose more fat while the cardio queens lost a lot of muscle with some fat.

You’ll Look More Defined

After watching Miss USA, I can only guess that you have a crush on the super fit girls, right?  If you want more definition, lift heavier weights because women cannot “get big” due to our low testosterone levels.  So instead of bulking you up, lifting heavier weights is going to make you toned and more defined.

You’ll Burn More Calories

You may burn more calories during your cardio class than you would lifting weights for an hour, but a study showed that women who did weight training burned an average of 100 more calories during the 24 hours after their training session ended!  This effect is magnified when you increase the weight.  If you lift more weight for fewer reps, you can burn twice as many calories during the hours after your workout!

You’ll Build Strength Faster

When you lift lighter weights with more reps, it builds muscle endurance.  But when you increase your weight load you build strength!  If you add in compound exercises like squats, deadlifts, and rows to your heavy weights, you’ll be amazed at how fast you build strength!

You’ll Lose Belly Fat

Studies found that women who lifted weights lost more abdominal fat than those who just did cardio.  This not only helps you lose your belly pooch and look better in swimsuit, but it also lessens your risk of diabetes, metabolic syndrome, and some cancers.

You’ll Feel Empowered

You’re always told in pageantry, confidence is key!  Lifting heavier weights and building strength as a result comes with a big self-esteem boost.  Your strength will not only show in your lean, toned body, but also in your attitude.

If there aren’t enough reasons here as to why you should start to lift heavy weights then I don’t know what to tell you.  Start lifting heavy and gain all of these benefits!

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4 Comments

  1. 1
    • 2

      The general rule of thumb on this is that if you get to 10 reps then increase the amount of weight that you are lifting. The weight should be heavy enough that you get 9 reps or barely 10.

  2. 3

    I don't know how accurate this is. What about the girls that have a higher testerone level than estrogen such as myself? How can we generalize that lifting weights will not bulk a woman up when each person is diefferent? And how can the assumption be made that women don't have the testerone levels to bulk? I'm just curious because many girls I know, including myself, will start a lat pull down at 20lbs and then in three weeks be up at 90lbs for a lat pull down without any help of outside influences such as creatine, protien and fat burning aids. What would say to that? How do you define heavy lifting is best for a swimsuit body? Were the studies done on a general size or were as many body types used in the studies as possible. What should girls whe just "get big" regardless of whether it is cardio or lifting do? Cause we are the ones who are extremely fit but don't fit the "look" of being fit cause we just get big. Coming from a active duty Marine who has had many succcesses in pageantry as well.

    • 4

      First of all, it’s important to understand your fitness goal prior to starting a new fitness regimen. Do you want to build muscle, tone, lengthen? Is this for pageant or fitness competition? Doing 90lb lat pull downs is something you would do if preparing for a fitness competition not pageantry. Women will not bulk as males do, due to the fact that we just don’t have the amount of hormones (including testosterone) needed to maintain substantial muscle mass gain. It would be a part time job in order to maintain that muscle mass. I’m talking crossfit 2x daily, diet, etc.
      However, I can relate with you. I myself build muscle quickly. In my case, as well as many others, alternating heavy lifting with intense cardio has been beneficial. For example: Tabatas–High Intensity Interval Training. Pairing 20 seconds of maximal work with 10 seconds of rest for about 4-8 sets. You can do this using a treadmill, rowing machine, hills, battleropes etc.
      Personally, I have lifted heavy weights at some point preparing for a pageant. Yes, each body will respond differently but I believe if you are lifting properly you will love the results!

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