Getting Back to Strength Training.


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Hii friends! How’s your week been going?

So today, I wanted to talk about my foray back into strength training. 

When I decided to tackle HA head-on, I stopped the vast majority of my workouts. I still did yoga once or twice a week, took Physique once a week, and took the dog on a daily walk. Before that I had been doing intense workouts 5-6 days a week, so needless to say, that was quite a change.

After getting a lot of positive signs from my body that things were heading in the right direction, I decided to sloooowly bring heavier weights back to the table. Of course, I wanted to take a smart approach to this – making sure I was fueling myself properly and avoiding throwing myself into it again.

Right now, I’m doing a mix of high weights/low reps and low weights/high reps. I’m hitting the gym on my own once a week to do some of the really heavy weights, and I’ve been going to BODYPUMP at GoodLife Fitness once or twice a week.


This picture was taken a few weeks ago after my first BODYPUMP class, and I can already see a little bit of a difference in definition after committing to a weights routine for about three weeks.



I have really missed weights in my life, so I’m excited to be doing them again – I love the feeling of being strong and seeing my muscles develop.

As for specific goals, right now I’m just working on getting 4 unbroken chin-ups, a 2 x bodyweight deadlift (though it will take me a while to work my way up to that!), and slowly adding weight in BODYPUMP.

Improving your strength definitely takes time, but the payoff is amazing – I love how powerful, capable and independent lifting weights makes me feel. So, I’m excited to continue on with lifting and see how strong I can get.

That’s all for me today – have a good one!

<— Heavy lifting, yay or nay?

<— Have you ever tried a BODYPUMP class before? What did you think?

<— What is your favourite way to workout these days?

As a part of the GoodLife Blogger Ambassador Program, I was given the opportunity to try out some GoodLife services free of charge. I was not compensated for this post and all opinions are 100% my own.


  1. I love BodyPump, and have been going once or twice a week for years. I also love bodyweight resistance training, such as my Insanity class, full of lunges, squats, push ups etc – well I say love, it kills me! Also interval training with kettlebells instead of a bar. Heck, I love it all!
    Emily @ It Comes Naturally Blog recently posted..What I ate Wednesday #27My Profile
  2. Yay for heavy lifting! I’ve taken a step back actually as of last week to give myself a break…I realised I needed it after spending 50 minutes out of the hour snapchatting and instagramming.

    Great to see you get back into it with this new frame of mind- and body pump…so underestimated yet so damn affective!
    Arman @ thebigmansworld recently posted..Diets are individualised…and I like it.My Profile

    • Those breaks are so, so important! I”m definitely going to miss Bodypump when my gym membership to this mew gym runs out.
  3. I’m not a big lifter (obviously more of a cardio junkie haha) but classes will sometimes motivate me to lift. For some reason, I can’t get into body pump! I’m SO SO happy for you thought and I’m glad you’re loving easing back into a more regular exercise routine
    Sarah @pickyrunner recently posted..TOL: New Job New LifeMy Profile
  4. Yay for getting back into strength training- and it sounds like you’re being really smart about it! I adore Body Pump but just wish I could find a nearby class in Mumbai. Right now I’ve been alternating between body weight workouts on the TRX, kettlebell training and heavy lifting at the gym and I’m loving the variation! It’s even better when you can see yourself become stronger and fitter!
    Khushboo recently posted..Sick week recapMy Profile
  5. Good for you girl!! You look awesome. I’m a huge YAY for heavy lifting – love it!
  6. I should really start exercising!! You look great!
    Eva recently posted..Get the look: Black and white with a touch of goldMy Profile
  7. YAY for heavy lifting!! Happy for you to be back at it!
    It’s no secret that I am obsessed with Crossfit.
    Lucie@FitSwissChick recently posted..What I Ate Wednesday and an important questionMy Profile
  8. YAY I’m so glad you’re getting back into the weights and that your body is ok with it. I also like mixing it up with high weights/low reps and low weights/high reps as to not have my lower back/hips freak out on me. But I DO love the feeling of muscle definition after a good weight session
    Erin @ The Almond Eater recently posted..Chili Lime CornMy Profile
  9. Yay for heavy lifting! speaking of which, i’d really like to start doing more of it too. in bar method we use really light weights, but i like to think using my body weight for some exercises qualifies also yay for 4 unbroken chin ups!! that is amazing.
    charlotte recently posted..If Socrates Had Been A Blogger (Thinking Out Loud/ Top 8 List)My Profile
    • body weight definitely qualifies! And I think bar would count too – I noticed awesome definition in my legs after doing Physique regularly for a while!
  10. Body Pump made me love lifting weights! I don’t have a gym near my school with Body Pump so I try to take advantage when I’m home. Like you I try to alternate high weight/low rep, low weight/high rep throughout the week. Go get those chin-ups! Might motivate me to work on mine too
    Emily @MyHealthyishLife recently posted..TOL: Sunsets and SneakersMy Profile
  11. Lift heavy yes!!!!! Its truly my passion to get stronger each and every day and I love how powerful and confident it makes you feel! Welcome back and I am glad you are happy and healthy!
    Kim @FITsique recently posted..Drop the ScaleMy Profile
  12. First, I love that you said “foray.”
    So glad you’re working your way back into lifting. That’s so exciting. I totally agree with you about how lifting can make you feel. After I lift, even if it’s not like heavy or whatever, I feel like a total badass.
    Ang @ Nutty for Life recently posted..Thinking Out Loud: Weird EditionMy Profile
  13. Yayyy! This is so exciting love the feeling of empowerment that comes with weights.
    CrossFit addict right here… with some running and cycling thrown in for good measure
    Pip {Cherries & Chisme} recently posted..{WIAW} Whole 30 – Day 1My Profile
  14. Good for you hun. I’m glad that introducing weights back has worked out so nicely I’m still not a huge weight lifting fan, but it is fun to see more definition in my arms and legs. More than once people in my run club have said they can’t believe how powerful and muscled my legs are which always brings a smile to my face I’d love to give body pump a try, too, if I ever join a gym where it’s an option!
    Caitlin recently posted..Life HappensMy Profile
    • running will definitely do that for your legs! And it’d be great if you can try Bodypump – most people get hooked!
  15. Happy that you are doing what makes you happy and listening to your body! I love my CrossFit life, and I’m pretty sure it’s just because I love the feeling of being stronger. It is such an amazing feelings.
    Kelsey @ Ramblings of Change recently posted..August is Here!My Profile
  16. I recently started lifting weights and cutting back on cardio. I love it. Rather than feeling totally wiped, I usually feel energized afterward. Glad to hear you are doing well incorporating weights back in!
    Lindsay @Treat Yourself recently posted..More of MeMy Profile
  17. I find heavy lifting as the most rewarding exercise I can do. It’s instant gratification for me. So excited to follow your journey getting back into strength training.
  18. You know I’m all YAY for lifting. Good for you getting back. Can’t wait to see your progress!
    Laura @ Sprint 2 the Table recently posted..3-Ingredient Lemon Baked Shrimp + WIAWMy Profile
  19. I haven’t lifted a weight more than 35 lbs. in a loooooong time, but that just makes me more excited to get back to it soon! And I’ve always wanted to try BodyPump!
    My favorite workout recently has been circuit workouts that require only bodyweight. And yoga!
    Alison @ Daily Moves and Grooves recently posted..Behind the Scenes #27: I Hurt Myself Doing YogaMy Profile
  20. I was always a cardio junkie until I realized how important weight training was. Granted since, I’ve been pregnant, I haven’t done any really weight training, but I’m really, really look forward to getting back into it. I noticed quite a difference in my arms when I was lifting regularly.
    Holly @ EatGreatBEGreat recently posted..Evoke Healthy Foods Muesli ReviewMy Profile
  21. Heavy lifting – YAY! Because you can progress so quickly and in different ways with lifting, it never gets boring for me. Chin-ups are a great goal. After I have my baby and am cleared for exercise, I’d like to see where my chin-ups are. For now I’ve been getting my strength training in with the help of the indomitable Jillian Michaels. That lady loves her planks and push-up variations.
    Jessica @ Absurd, She Wrote recently posted..How To Write A Winning Funding ProposalMy Profile
  22. I really love working out by lifting and also with running. I am glad you are able to get back into it but happy to see you are taking things slow and not rushing back in. I haven’t done Bodypump per say, but I teach a format very similar to it.
    Heather @fitncookies recently posted..Our 1st AnniversaryMy Profile
  23. Soooo many people talk about BodyPump, but I have yet to take an actual class — definitely on the to-do list, though! And while I was never a super heavy lifter, I did love lifting and it’s something I’d really like to get back into when I -finally- get a gym membership to get me through the winter months. You’re definitely right about the awesome feeling of accomplishment that comes with feeling stronger
    Amanda @ .running with spoons. recently posted... thinking out loud #90 .My Profile
    • yesss do it sometime! And it’s fun to know that you can carry in all your groceries in one trip or move heavy boxes on your own.
  24. I love weightlifting! Now that I’m into it, I like testing my strength with heavy weight and low reps, especially for exercises like squats and deadlifts. A 2x bodyweight deadlift is one of my goals too. Weightlifting makes me feel strong and gives me confidence. But I think that should be the goal of any exercise–even when yoga or walking the dog–because it’s all about celebrating what our bodies can do.
  25. Yay for you! You’re looking great

    Of course I LOVE BodyPUMP! I love lifting heavy and I adore teaching BP. So it’s a win win when I can increase my weights as I get stronger.

    BTW, a tip, when you do want to add weights in BP, choose 1 or 2 tracks to do so. It’s not recommended to increase them all at once. Kinda a duh, but just thought I’d throw it out there. After a few classes of that, then choose 1 or 2 more tracks to increase. It’s a great way to get stronger without putting your body into shock or setting yourself up for a possible injury.

    Hugs to ya!
    Annette Perkins (@FitnessPerks) recently posted..A Few {More} Book ReviewsMy Profile

    • Definitely! Right now I’m thinking that I can increase my weight for the back track, but everything else is fine where it is right now…I’ll do them one step at a time And thanks Annette!
  26. I love BODY PUMP! I haven’t done it in forever because the gym only offers it at inconvenient times but I want to add it back to my routine because it’s a fun and effective way to incorporate weight lifting. I usually go pretty light and focus on my form because it’s easy to injure yourself with the high amt of reps.

    Anyway, your biceps look awesome! Keep up the good work!
    Sarah @ Making Thyme for Health recently posted..Sundried Tomato Pesto PizzaMy Profile

  27. You look great! I primarily run, and know very little about weightlifting. I’ve been trying to get into it to get some more definition!!
    Bridget recently posted..Door County 2014 Recap! (Part 1)My Profile
  28. Lol no lifting for me. I run and do a lot of bodyweight exercises.
    Matt @ Runner Savvy recently posted..Back At ItMy Profile
  29. I have never been to body pump but I hear rumors of a class at the gym by my office… now I have to join so I can go!
  30. I absolutely love lifting heavy! It’s one of my greatest passions!
    It was hard for me to start again after being hit by a car. The frustration was there, but it was well worth it to take my time off and start off slow to prevent injury. I am feeling stronger than ever!
    Natalie @ lovenataliemarie recently posted..Letting GoMy Profile
  31. It’s awesome that you’ve worked your way back to a balanced healthy place – physically and mentally..I do want to be able to do some lifting at some point myself. I don’t “feel” like it yet – walks, stretching and skipping does me good right now; I do recall the feeling of good stability and strength in posture when I started lifting some time back though.
    Ms.J recently posted..Thinking Out Loud #27My Profile
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