Cassie Massey has launched a new womens-only strength program at Level Gym. Here she tells us about some misconceptions about lifting weights and the best way to incorporate weights into workouts.
What inspired you to create your new strength program in Singapore?
So many of us have been told to stay away from weights in order not to look “bulky” or “masculine”. I wanted a program that would allow women to dispel the myths of strength training by allowing them to learn how to use the gym to sculpt their bodies, whilst learning a new skill, becoming confident and strong, and doing so as part of a community of like-minded women.
What are some of the myths about women and lifting weights?
There are so many. The biggest one for me is the fear that lifting heavy weights will make a woman “bulky”. The simple fact is that women do not produce enough testosterone to build the kind of muscle that will give them a bodybuilder’s physique. Men and women who train specifically to put on that kind of muscle mass have to work and eat and struggle for years to do so. What makes us think we’ll be able to do it without trying then? One of the things we hear from women most is “I don’t want to build muscle, I just want to tone”. Well here’s the truth about that one: the toned appearance you want is the creation of lean muscle tissue.
What’s the best way to incorporate weights into their workouts?
If you’ve never used weights in the gym before, my best advice would be to seek out a trainer or a class to help you achieve the correct form, and prevent any injuries or bizarre movements. Once you have the confidence, I would strongly advise 3-4 gym sessions a week which incorporate some form of resistance, be it from barbells, kettlebells, dumbbells or, if you don’t have access to a gym, your own bodyweight and objects around the house. Combine that with 2-3 sessions of high intensity interval training (short bursts of cardio with short periods of rest) or some endurance work (think long walks or bike rides) and you have the recipe for a great physique!
What advice would you give to people struggling to fit in exercise?
There are so many obstacles we put in our own way when it comes to fitting exercise into our routines. My advice is to commit to something. Whether it’s finding a workout buddy and making dates with him or her, signing up to a class or trainer, or making yourself accountable just by putting a note up on the fridge with your workout times, holding yourself responsible for your own fitness can really make a difference.
Level Gym offer “Lift Like a Lady” women’s weightlifting classes on Thursdays at 7pm, prices start at $40.
