UR W.O.D. Today: Pick Up Some Weight

There’s a stigma in our society that muscles on a woman are unattractive. That may sound like foreign banter to our fitness enthusiast ears, but a significant amount of our peers believe that it is better to be skinny than muscular.(Remember the social media attacks a few years ago on Serena Williams?) Certainly, there are critics on both sides of the fence but you know what they say about opinions…“They’re like assholes! Everyone’s got one.” The point is, the muscular=manly/strong/intimidating opinion lurks about while the idea that skinny=feminine/soft/attractive is affirmed by almost every skinny model or TV personality on our radar. This is true for the guys and the gals, don’t get it twisted!

The TRUTH is that, no matter what body type, metabolism, bone structure, etc. that you have, adding some muscle (strength and power!) to that body puts you in an overall stronger and healthier physiological position. At the end of the day, don’t we all really just want to improve our quality of life? Muscle, my friends, will help do the trick.

Today’s resistance workout focuses on building up (not bulking up) your muscles. You’ll need weights for this one.

Head out to your local gym or park (don’t forget your weights!) RIGHT NOW and get it in!!!


  • 5 min Dynamic stretch of your choosing
  • 1 mile run or cycle

Main Set: (repeat each set for 1-5 times. Recommended weight: 5lbs – 35lbs depending upon strength)

Cool Down/Stretch:

  • 5-10 min static stretch of your choosing

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