The *cons* of training upper body for women.
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- Опубликовано: 15 окт 2024
- Hey everybody! Today we’re doing a little GRWM chat while we discuss the pros and cons and training upper body - especially for women. Let me know your thoughts below!
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#fitnesstips #upperbody #fitnessindustry
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Anyone has the right to choose what they want to train and not train in the gym. If a woman doesn't want to train upper body, cool, don't do it. My problem is that the information that is fueling that decision is incorrect. The narrative that if a woman lifts weights she'd automatically bulk up is ridiculous at this point.
ABSOLUTELY!
100%... once I started weightlifting more regularly, I was *shocked* at how hard it is to gain muscle.
Like, just lifting weights will not make you BULK UP people.
I used to be conscious with my upper body until I travelled to japan recently and tried my hands on kayaking for the first time with my husband. The guide told me he was impressed with how well I was able to kayak for the whole duration and he hasnt seen women be able to do that.
That was all the confidence I needed to continue my upper body workouts❤
I'm 43, female. I didn't know about the trend you mention. Today I FINALLY, after over a year, broke my previous PR on chin ups. It was 8 reps since March 2023. Today I did a set of 9. I've been walking on a cloud all day. I don't care about tiktok lmao.
YOURE AMAZING!!!
I hate the idea that a physically strong woman is "ugly". There's a lot of pushback right now on women's independence, and I think the current "ideal female" aesthetic is part of it.
THIS!
I actually really love training my upper body, something about it just makes me feel so powerful and as a woman that feels important to me. My mother who is almost 80 also told me I would most likely fend off a hard menopause and osteoporosis because of my training routine. Thank you Justina!
Seeing my gramma get so brittle with osteoporosis did it for me! Also I like that my arm doesn't jiggle
I just want to tell you how much I appreciate your channel and your authenticity. Your words about being 80 and looking back really really touched me. You really are a ray of light in an industry filled with people that pray on others. Thank you so much.
You are so welcome! I’m grateful to have you here ❤️
im truly terrified. i nearly died of anorexia in my teens, and was so thin in my 20s i looked like i was on drugs (i wasnt) i got healthy in my 30s eating really well teaching spin classes doing weights. now in my 40s i still do those things just not as much because i dont teach anymore. but there are times i lean on my arm and feel what seems to be bone pain? i havent been tested but im scared. i wish i could go back and take better care of myself. starving does not = more beautiful. in fact, it actually steals your beauty. thanks for making this i hope younger girls are taking good care of themselves.
This comment breaks my heart. And I wish more younger girls cared about their (future) health.
@@sams9181I think now a days since we have more resources such as RUclips and heath and fitness is so popular that maybe they will? In the 90s and early 2000s that wasn’t available for us. I may have done things differently with more knowledge. Hopefully they will to
Erika! I’m so happy you’re still here with us. Thank you so much for sharing some of your story ❤️
Can we acknowledge the show of defined arms while curling her hair? Love it.
Thanks for another great video.
Haha thanks! I realized editing that it was a lot of armpit 🤪
@@JustinaErcole Own it! Wish my arms looked as good as yours. I'm putting in the work.
I like training upper body but not lower as much, and this is my reminder that every type of movement has value even if I don’t like it as much!
Yes!
I've wanted to look like Linda Hamilton from T2 since I was 12 years old ...
Dude, same! My husband says I have a crush on her, but I’m like, no-I want to BE her 😂
Omg same😂
One reason I've never understood this aversion to upper body training in terms of fear of larger arms is that, proportionately speaking, having some size/muscularity there makes your torso look smaller. I mean, even if it's about aesthetics, being twiggy there just emphasizes the degree to which you're probably not as narrow as Instagram might like you to be. We have bodies that move and occupy space. The best we can do is maintain them and not strive for cartoon forms that aren't attainable.
Solid point. Let’s not be cartoon characters :)
I totally agree that aesthetically it looks more proportionate to have a strong back and shoulders! Also from a non-aesthetic perspective, what is the alternative - to have strong glutes, hamstrings and quads but be (and look like) weak as a noodle from the waist upwards? Personally I would strive for full athleticism from top to bottom so that I know I could be physically functional in everyday life. Additionally, this doesn't get talked about as much but it feels GREAT to surprise yourself with how strong you really are when you attempt things like pull ups and shoulder presses. It's such a incredibly empowering feeling, and imo Linda Hamilton or Jessica Biel arms are GOALS.
I love training upper body and I love having muscle. And now that I’m a 47 year old woman I love continuing to feel strong and be able to do things others can’t. I never want to lose my independence and have to ba able to have others help me move or help me get up if I fall. So if I can avoid that I will. It’s taken me many years to stop comparing my body to others and just do what I want to for my body and it’s so empowering. Love that you don’t focus on what bodies look like rather what they can allow us to do in life 😊
I remember when I started to lift weights in high school, my mom didn't like it and she thought I wanted to become a body builder. I told her no, I don't want to be a body builder, I just want to actually be able to lift something up off the ground and not struggle or constantly have to ask for help. I honestly didn't know until much later that it would help long term to help prevent any bone loss due to aging. So glad I didn't listen to mom
i'm so glad you listened to your gut!
I like training upper body because I like being strong and carrying all my groceries without help! I’m not super consistent, though, so I haven’t noticed any changes in my appearance (and that’s totally fine with me!)
Yesss I love being able to carry my groceries too!
And in one load! Lol
Carrying all my groceries/luggage is definitely a huge perk! And my leg days help me climb up the stairs to my house with all the luggage in my arms 😎
I have also found as I get older I care more about having fun experiences and less about things that don't matter.
Me too!!
Every one of my physicians told me to do weight bearing exercise for my bones in addition to cardio for my heart
Smart doctors!
Same, and I am gratefull for my doctor. And I know everybody has the right to go to the gym, but having a doctors note saying I have to be there made it easier for me to face the beautiful ripped people and the feeling that I don’t belong there.
There is no bigger flex than health education with nuance & autonomy!!! 👏🏾👏🏾👏🏾
I do train my upper body,not as much but at least once a week I train my upper body to the max!!! I’ve had a few people say oh you’re a girl don’t lift so heavy when training upper body especially as a musician I’m supposed to have a ‘look’ anddddddddd eff em! I love being strong and having the boys and girls in the gym stop and admire me when I’m lifting. I’ll pick being healthy and strong over looking ‘girly’ anyday
I have doubts on training upper body only when I try to pick Indian kurtis or blouses to wear. Somehow these clothes are smaller around the arms and I have to go through a few before I find one through which my arms pass. All other times I am happy with the strength I have built in my upper body even though I can clearly see from my photos that I do look bigger around my arms from before I started strength training.
And if that makes training upper a deal breaker for you, that’s your choice!
@@JustinaErcole not a deal breaker at all. Just these doubts which come and go
The discussion about bone density is fundamental to me, as my mom treats osteoponia. She is independent, but sometimes, she has to deal with pain, and it is very sad. She broke her foot some years ago, it was a long healing period... I always encorage her to take pilates classes with friends, because of that.
About crazy "rules" tik tok or whatever may put out, I just have to say I started training upper body in 2020 and I was very happy when my muscles started to appear. I love, love, love my biceps, my triceps, my shoulders, my chest and my back and all they allow me to do on daily basis and in the training sessions.
Speaking of arms!! You look strong and awesome. Love your channel
Thank you so much!
You are my favourite youtuber Justina!! I love all the information that you give to us and when you share your thoughts about some topic, because they are usually very interesting and earth-grounded.😊
Oh wow thank you so much!
I would LOVE the bulk! A muscular upper body is 🔥. I struggle so much between wanting to bulk to build as much muscle as possible but also wanting to diet down because I’m carrying around too much fat.
Love these insightful and important discussions! Mobilizing your full body is key for long term health.
I have a history of all the women in my family having low vitamin d then developing osteoporosis in their late 30’s to early 50s. Realising that really made me workout for my heath and mobility rather than looking a certain way. The looks are basically a combination of genetics and a bonus, thats all.
I have always carried fat in my arms and, unless I cut calories to the extreme, will always look "bulky" according to societal standards. Might as well have some muscle in there, too! I train upper body regularly, and I don't think it's made my arms any bigger than they already looked, but it has given them some nice shape, and it's awesome to be able to see that definition in the mirror. With a genetic history of osteoporosis, it's also important for me to maintain bone density, especially since I live in an area that gets snow and ice and falls are always a possibility in the winter. Plus, you never know when you're going to have to jump out of an airplane and grab onto a helicopter and pull your body in to save yourself and the day; you'll be glad you did your pull-ups then! (I watch a lot of action movies 😆.)
Hahaha you’re training for Die Hard!
Long time lifter and swimmer here. I love my bulky upper body, but I hate that women's cut t-shirts never fit! Not a con worthy of changing my training, but every now and then I just wish a shirt would fit both my biceps and my stomach the right way!
Oh yeah I had to ditch an eagles jersey because my biceps were too big 😂
I'm certainly not THE most intense upper body worker-outer and I don't have super-specific goals in that area, but just at the level of moving freely in the world, it comforts me to know that I'm now at the point that I'm roughly as strong as a man my size who doesn't work out at all.
I m 42, 2 kids, my body is bigger than i was 5 years ago since weight training. Honestly sometimes i missed my smaller frame just for the sake of looks better on a specific dress. However, i m now much stronger, more mobility, feels healthier, and less injury. There is always give and take and i m learning to accept my new form/ figure to be happy.
I absolutely LOVE training upper body! My main goal is to build strength, and if I get more muscle and definition, I feel it's a definite bonus! 💪🏼
My arms didn’t become thinner since I started strength training recently (because I’m not in the caloric deficit). Perhaps they are even a little bigger, but I find that I don’t mind showing them off in tank tops now, because I like how strong and healthy they look and also remind me of the progress I’ve made in the gym. Aesthetic is very subjective! Thank you for the video
You’re so welcome!
Good point of view, so true and relevant😊
It's important to know your "why and for what" when you choose to exercise. Thinking beyond today is, imo, way more important. Aesthetic vs. Longevity don't always require the same actions.
100%!
Most important thing is to be healthy and to feel good. You look absolutely gorgeous.
Thank you!
Meanwhile, I was distracted looking at those arm muscles the whole time💪 Goals! As a 50+ woman, I make it a priority to incorporate strength training for my whole body. It's nice to hear the reasons reenforced occasionally for a little extra motivation. your approach to fitness resonates with me. Thank you for these videos!
Haha I realized later how much armpit was in this 😂
Thank you for this. Even at my "leanest" I don't look lean which was really hard for me when I was a trainer. I'm short and build muscle easily. Over the years (decades), I have accepted that my body type is "peasant ancestry", and I'm built for picking potatoes and popping out babies. I may never have abs which sucks, but I'm stronger than I look, and I can run a mile without stopping, so there's that!
I love training upper body ❤. It relaxes me. It is not super taxing on the body like lower body training. I recover quicker and it is fun overall! And I am a woman.
But to each their own. Everyone takes decisions and later on it is faced with consequences.
I like my arms. They are muscular and I am proud of the work I have done to get them there. I just want to be strong all the way around and I train my whole body/all muscles. My mom has osteoporosis, my aunts have osteopenia. I don't want any of that
Yeah ❤ you went to my home town. Brought a smile when you mentioned Belfast
I absolutely loved it there!
Maybe a stupid question, but is it possible to “spot train” bone density? You alluded to it in this video, but is it possible to teach us more about this? Especially things like wrists and ankles, as they are often weak (or would this be mobility as they are a joint…)
Thank you so much, and that holiday sounds lovely! I very much enjoyed this discussion of what are you willing to sacrifice.
You absolutely can!
While i love lower body training, i actually do enjoy upper body training, too! I wouldn't believe you a few years ago if you told me I'd be bummed about getting tennis elbow two months or so ago because i couldn't train upper body like i like to. I had an unhealthy mindset with exercise back then, but i didn't let this injury make me quit exercise this time around. I got to go back to basics, and it's made me love strength training more❤
Another way to argue is that people start lifting weights and They start building muscle, but they still have a layer of fat over their muscle, so it makes them appear” bulky”. And if that’s what it’s really bothering them, they would have to lose the body fat! And the only way to do that is calorie deficit!!!
I have definitely noticed this in my journey! But I also love, lifting weights and how it makes me feel! And I’m still working on myself and making small changes to loose body fat All over But still enjoying life!
That can absolutely be the case!
I am sorry thanks for this video cause I truly try to avoid my upper body. But I will make it more of a priority. I really want to feel stronger
No apology needed and you can do whatever you want! I'm simply here to lay out your options :)
this is funny as I train upper body and personally have got much bulker BUT i lovvvve my calisthenics training and its what I enjoy most in the world (let alone all the massive health benefits you discuss in the video!), so even though I liked my body aesthetically a little more before getting super strong in my upper body, I dont particularly care what I look like now because i can do a 18kg pull up for example and that way cooler to me.
You can build strength without bulking but its much easier to eat more to fuel your body and grow muscle, however inevitably as you grow more muscle you also get a little more fat, and this with the hypertrophy of the muscle as you get stronger does make (at least me) look bulker.
But conclusion is: nothing makes me feel as good as i feel doing handstands, pushups, dips, pullups with heavy weights on me and feeling strong...so ill take the extra bulk any day :)
I’ll take defined muscles over upper arm flab anyday!
Me too!
From the esthetic point of view I hate that my arms are getting a little bigger and it's getting more difficult to fit into shirts. But I won't stop training them because it's either that now or having saggy arms later in life.
I like what you said about not regretting having sweets when traveling. I had crepes when I was in Paris and ate stroopwafel cookies in Amsterdam, and don't regret those, those were delicious to have.
Yes! I would regret NOT having them!
It is all about sacrifice. I really don’t like the look of my body anymore since I started training but I have also reached my goal of 10 pull ups and others so it seems like I either have to choose performance or looks
I haven't touch a weight in a while because my life it's quite bussy right now. But god I miss the little definition I was getting on my tricep and also being able to take things out of the higher part of mi closet like they were feathers. Actually upper body is my favorite training day and I can't wait to get back to it.
I was at the gym once and got a comment from a lady who I'm assuming meant well. She said she wouldn't be there at the gym if she looked like me. For reference, I am 5'6" and weighed about 120lbs at the time, so I was quite trim. I let her know I was there to train for a purpose, because I am a fighter. I think when people don't participate in a sport, they forget that you can exercise for function rather than just appearance. It makes me sad because there is so much more you can get out of fitness than just looking good. Though looking good feels nice. Lol
It took me a decade of obsessing over what kind of food I ate and a moving to a different country to help build those baseline habits for my health while letting myself enjoy the fun stuff along the way. I look back and wish I had been kinder to myself these past few years and not have been so all or nothing because i missed out on a lot.
Also, just wanted to add that my upper body workouts have actually become my favorite 😊
Dion I'm so proud of you!! And I'm so happy to hear you're doing well :)
@@JustinaErcole Thank you☺
I will forever train my upper body so that my chronic neck, back and shoulder issues will be managed for as long as possible without need for medicinal or surgical intervention. And that is my professional opinion that everyone should work out these muscles so that their bones, muscles, rotator cuff tendons remain healthy and pain free or reduced for as long as possible. 👏👏👏
I love upper body! 🙋🏼♀️ I would train back and shoulders every day if I could!! It takes a lot to truly "bulk", so... ladies, don't be afraid to lift!! Nice shoulders are sexy!!
Hi Justina love your videos! Actually 2 years ago my arms became quite bulky and wide due to weight training and i was shocked cause i didnt even lift thay heaviliy. I reduced upper weight training because tbh i didnt like the look ;(
And that's your right as a person! I'm just here to lay out the risks to your health with age :)
@@JustinaErcole yes sure! I was actually suprised that it bulked my Arms in such a fast time
I feel like "bulky" is becoming the new "bloated" and both are just codewords for fat lmao. I hate how these fitness influencers make people believe just looking at weights is gonna make your biceps expand 3 times in size or something 🙄 Building muscle is hard
I train upper body regularly, and tbh I had looked at my arms in photos too and thought "oh man, why do my arms look so bulky?" especially when I'm not lean it really does look big sometimes, and it doesn't help that some women's shirts have very small arm holes so they dig into my upper arm which makes me more self-conscious.
But I did read a comment saying "better bulky from muscle than bulky from fat" and I thought that's a pretty good point
being bulky from fat is fine too (and no I am not talking about weighing 600lbs).
It can absolutely mess with your head! I’ve been there :)
@@heyspeckle8782 Yes of course, it's totally fine. I preferred a more muscular look for myself that's all
Real talk. Yes & thanks!
You look so healthy, strong and beautiful!
Thanks!
I personally want my whole body to be as strong as possible.
Could you do a video on perimenopause and weight gain/loss. Is it true that calorie deficit isn’t effective during this time?
Hey! So that’s not true at all for anyone ever. A calorie deficit is the only way humans can lose fat. Weight encompasses lots of things (muscle, bone, water, etc). I’m not an expert at all on the subject so I can’t speak on it. But I know that due to hormonal shifts, your metabolism may be affected and cause getting into a deficit harder.
@@JustinaErcole thank you for responding. Been hearing a lot of noise on social media on the subject and it can get very confusing and overwhelming.
I hate the term bulky. It just makes me think of a big winter jacket or an oversized hoodie
I train upper body 2x week and only train my legs when needed. My legs get hit hard doing cycling, or HIIT classes 🤷🏼♀️
I feel like there are so many ways to train lower body that it almost doesn’t require any effort to have relatively strong legs. But upper body requires a lot more intentionality.
Yep! That's because we walk on our legs and not our arms :)
Agree about upper body exercises, it's important to build muscle mass for safety reasons and prevent bone density issues. I'm not a fan of super heavy weight lifting (body builder type weights)? What's your take on this ? Osteopenia is pre-osteoporosis, neither are healthy. 😉 I agree there are a lot of grifters out there, you won't catch them all. If people buy into the bull💩💩💩 grifters sell online, it's kind of on them because they didn't challenge the information they were presented with. 😜 The best you can do is educate people and open their eyes on that bull💩💩💩. 😉🤗
I have a colleague who is fit but I was really surprised to hear that she does not lift weights as she, like a lot of people think, that lifting weights will bulk you up. Which is ridiculous when you realised that you have to do lots more than just lift weights to bulk up like bodybuilders. I think that's a lost opportunity to boost your health, but also personally, I find that cut bodies are just attractive on both men and women.
I love training arms, back and shoulders. And from a shallow POV it gives me something of an hourglass figure (I would be the peariest pear otherwise). Anyway: I am really bad at yoga but because I have decent stength I can at least attempt it now without so much flailing and at least chaturanga and crow and things like that are doable even if I almost kill myself attempting compass or whatever. And that is so satisfying! Pick up those heavy dumbbells, women. Great vid! Sarah
P.S I fell down a hill two months ago... a few bruises but no breaks. Gotta thank that barbell!
thanks so much for watching!
Same here! I’m pear shaped and upper body training brings a lot of balance to my shape.
@@emilygrant9606 it definitely helps! Oh well. At least we don't have worry about wearing wedgie leggings or butt pads, right? Lol
I just simply love this muscular, "Amazon warrior" look on women. I don't know why but I see (physically) weak women as not feminine "enough"
Well, the more pull-ups I can do the smaller my legs get. There's something about all over muscularity that helps balance out the body. To me it's also about where someone is in their fitness. 8 years ago, I was basically a professional couch potato and at zero. I started running and then the last 3 years I started strength training. So any added muscularity is going to change my body dramatically. It's a mistake to completely ignore the upper body. In my 3rd year of strength training, I find that I can do 2 short easy upper body days and get great definition. Meanwhile I can work my legs 3 days a week for 2 hours and hardly see any noticeable difference. Though my body is mostly pear shaped, so there's some genetics at play for me too... 🤷♀ I think it's about balance and honesty and hard work. Still learning, but in my experience the upper body is essential to posture and core and therefore overall appearance. Ignoring it completely is a big mistake. ✌
Probably genetics like you said, BUT I’m really proud of you for being so consistent for your health!
I didn't actually realize this was a trend, but I do hear about how women are always working lower body and never upper. It's resulted in me being very pleased with myself on upper body days at the gym and, on lower body days, wishing I had a t-shirt that said "I did upper body yesterday" 😆
YES SHANNON
Part of my struggle is it is harder to buy shirts with larger arms. Oh well
Oh yeah, I had to toss my favorite eagles jersey because my biceps were too big 😭😂
I love training upper body and even though I am bigger than I used to be and sometimes I have to buy a bigger top just so my arms fit - I am learning to be ok with that! I have always had big arms - now they have a bit more muscle definition. One thing I did notice - I have just seen Hamilton in London - the male ensemble had fantastic muscles upper and lower body, the women - great leg definition but very undefined upper body - the different standards always annoy me!
I have a friend in Hamilton in the NYC company and she’s jacked! I love to see it!
@@JustinaErcole I would love to see Hamilton in nyc!
My solution has just been not training biceps, triceps and traps directly! Taking a page out of bodybuilding’s book 💪🏻
Maybe cause i grew up on anime but i always thought defined arms and backs looks great on women? And its cool to be able to do a pull up? On a more serious note, seeing world events makes me wat to be the strongest possible in case of an emergency. Just day to day stuff like moving carring items or seeing how hurt family get from slip and falls... nah im going to eat and build streghth
yesss 100%!
Beauty standars: "you must not train upper body because bulky"
Also beauty standards: "OMG Bingo Wings!"
It's almost as if beauty standards are unachievable while also preying on our insecurities
Agree! Also I really dislike that we have gender specific beauty standards/language for looking fit and healthy. Toned vs strong for example. Also that in case for women the standards are always moving, while for men it’s the same. Women shouldn’t be strong, so they can be the damsel in distress, and the “strong man” can save them. 😔
Anyway.. rant over. Strong woman are also hot af! 💪🏻
Agreed!
What were you doing in Southampton? I live on the south coast of England and would have loved for you to come to Bognor Regis😊
We just docked there and took the train to London!
I lost a ton of weight, so I have a lot of loose skin on my arms. The only way to hide it (short of surgery to remove it) is to fill out my arms with muscle. So I'm always going to look a little bulky. I just wish that they made tailored shirts for women with slightly more realistic arms. I feel like a snausage or a muscle bro when I'm trying to look professional.
Yes me too!!
I love training upper body, but honestly I have to watch it. I don’t even lift heavy, but after a few weeks, none of my sleeves fit anymore. And that is not the look I’m going for.
Totally fair! I don’t train my biceps specifically (like curls for example) because they grow SO FAST 😂. I get plenty of bicep recruitment from chin ups instead haha
Solid point!
I don't care if people say I'm bulky, I just want my arms not to jiggle! They currently do, but I'm working on it 😂
Mine do too!
I have bigger arms always had but also trying to lose my fat, I ve been doing good but trying to figure out how to keep my muscle but lose the fat on my arms
A lot of it just comes down to genetics!
Add "bulky" to the long list of undefined fitness marketing terminology: snatched, toned, to "have" abs. In any event if being bulky means I have strong muscles and bones underneath, then please, I want to be bulky!
YES YES YES
Me watching this training upper body: 👁️👁️
Lol, to be honest I train upper body -because I want to have the strongest foundation I can.
The more muscle & the longer
I train those muscles at age 25.
The easier of a time I’ll have keeping that muscle later on in life. Hannah Waddingham is an absolute babe, 49 years old & undeniably muscular, gorgeous woman. Plus her arms & cut delts, look fantastic in dresses.
Will I look like her at 49?
Probably not. We all hold muscle differently & it looks different on everyone. But DAMN I want a piece of that beauty when I’m almost 50. 😅
Yesss I love this mindset!
Strength training = your body’s pension (with the added bonus that you get to have the benefits along the way as well 😀)
Yes!
Let's not forget that anyone can train the way that not make you bigger but stronger.
Sorry, if my english is off
As a 46 year old woman, I only have 2 words: bone density!
At 62, I go for muscle mass.
7:45 so I had no idea what the heck he meant so I googled it and it’s saying it’s a deshedding tool. 😅I thought you were doing something else… 😂
Hahahahahahahaha
You know what, I don't think it's okay to say that a woman with upper body muscles look manly. A woman will never have "man muscles". Her muscles are her own and per definition woman muscles. Let's normalize women having strong bodies ffs. Let's normalize being bulky, even though we know how difficult it can be to actually become that.
AMEN!
🔥💪💪🏽🔥🌿🏆🏅👍🏽🌹👍
How many scars from the furminating I wonder 😂
❤❤❤
Was that your husband? I never seen him before.
Yep! I did a whole video training him last month :)
@@JustinaErcole I better catch up!! Nice. That sounds like a fun video I will watch after I finish this one!
Embrace your Linda Hamilton arms!