The rise of women who lift heavy and train hard has been a long time coming. Yet female athletes of all types still face the disgusting wrath of Twitter trolls and worse for participating in these traditionally masculine activities. And although we know there isn't one body type that universally means "fit," that classic slim, trim, and toned figure reigns supreme in the fitness industry.
However, over the past few years, women interested in weightlifting and strength training have created a welcoming community on Instagram. Hashtags upon hashtags have sprung up to celebrate #womenwholift, finding your #quadgoals, and ladies who were #grownstrong. Used by pro athletes and beginners alike, Insta has become a way to learn from and be inspired by the best while getting encouragement for your own progress.
So we asked eight women from all different areas of weightlifting — including bodybuilders, CrossFit athletes, and powerlifters — about their bodies and the amazing work they put into them. Click through to learn how they fuel their workouts and get ready to add 'em to your #fitspo lineup.
Aroosha Nekonam (@arooshanekonam )
Favourite pre-workout snack:
"Rice cakes with almond butter and lots of cinnamon!"
Favourite post-workout snack:
"Oats with protein powder (or 'proats' as I like to call them). Super yummy and satisfying, especially after leg day."
Favourite workout song:
"There are so many I love. I like a good mix, but one song that always gets me motivated is 'I Disappear' by Metallica."
Describe your body in one word:
"Mine."
Why that word?
"I have grown to accept my body in its entirety — every flaw and every imperfection is what makes it unique. I love it because it is my own; it's powerful, capable, and has never given up on me — even when I treated it poorly."
How do you feel about the way we view women who lift?
"There is a growing shift from the old mindset that women cannot be viewed as strong and feminine at the same time, especially on Instagram. It is now becoming more acceptable and aspirational to build your body up rather than to break it down. Women who are strong, have muscle, and can shift some real weight are now considered role models for the younger generation, and this is a beautiful thing."
What have you learned about your body from lifting weights?
"I have learned that if you treat your body right and fuel it properly, it can take you the places you need to go. I have seen amazing progress since I started lifting — mentally and physically. And I am only just getting started."
One piece of advice you would give to a beginner:
"My advice is [to focus on] progress, not perfection. Goals are individual, not universal, so just because someone can run faster or lift heavier [than you, that] does not mean your effort is invalid. Don't compare your progress to theirs; be the best version of you."
Photo: Via @arooshanekonam.
Christmas Abbott (@christmasabbott)
Favourite pre-workout snack:
"Boar's Head deli meat, half an apple, and some peanut butter."
Favourite post-workout snack:
"I have an immediate recovery shake within minutes after finishing my WOD. I use NutriForce Sports NutriWhey mixed with coconut water. Once I cool down and get home, I have a big salad. Right now I love a summer salad made up of a spinach and kale mix with strawberries, chicken, grapes, pine nuts, and a light balsamic."
Favourite workout song:
"'Ridin Round' by Kali Uchis."
Describe your body in one word:
"Badass."
Why that word?
"You gotta believe it to be it."
How do you feel about the way we view women who lift?
"Social media is becoming more and more conscious and embracing the strong female image rather than bashing it. We still have a long way to go. However, strong is now considered sexy and not scary."
One piece of advice you would give to a beginner:
"Learn the technique, know your goals, celebrate the small successes, and always give yourself an 'atta girl.'"
Is there anything else you’d like to add?
"The hustle to make it is hard — which is exactly why most people don't live out their dreams. It takes dedication, hard work, passion, drive, and a relentless effort to get anywhere out of the norm. Discover your self-worth and what you are capable of. Be relentless with your dreams even if you're the only one who believes in them."
Photo: Via @christmasabbott.
Elisabeth Akinwale (@eakinwale)
Favourite pre-workout snack:
"I usually don’t eat immediately before training, but I will have a complete meal about 60 to 90 minutes before a workout. A healthy protein source (usually ground turkey, salmon, or white fish), some rice or sweet potato, and a green vegetable like broccoli or kale."
Favourite post-workout snack:
"Post-workout will be a similar meal, with a larger portion of complex carbohydrates. If I need a boost right before or during a workout, my favourite snack is an apple with SunButter, or some simple carbs in the form of lemonade."
Favourite workout song:
"'Never Scared' by Bone Crusher."
Describe your body in one word:
"Adaptable."
Why that word?
"It’s not the sexiest descriptor, but over the years I’ve come to appreciate my body’s ability to rise to fitness challenges, continually grow, develop, and do amazing things."
How do you feel about the way we view women who lift?
"I think the mainstream view of women who lift and have muscle definition is a reflection of deeply rooted gender expectations in our society — expectations that become limiting if we feel the need to adhere to them. Which is a big reason lifting can be so empowering for women.
"From a personal perspective, I’ve always surrounded myself with people who appreciate strong women, and I haven’t felt much pressure to conform to a frail image of womanhood. Because of this, I think it’s important to continue to be an example of the diverse qualities of femininity — including physical strength."
How do you think that view has changed over time?
"As increasing numbers of women embrace strength-sports, I think the fitness industry has responded accordingly, leading to even further opportunities for women to train hard, train heavy, and train with other women who are interested in developing strength. From Title IX, to increasing gender equity in pay among professional athletes, I think we will continue to see the mainstream fitness industry embracing and reflect all types of women."
One piece of advice you would give to a beginner:
"Develop a love for the process and the art of your training. Competing in anything at a high level requires consistent effort sustained over a long period of time. If you don’t find enjoyment in the process it will be difficult to sustain motivation and to live with a focus in the present."
Photo: Via @eakinwale.
Lauren Fisher (@laurenfisher)
Favourite pre-workout snack:
"My favourite pre-workout snack has to be Greek yogurt with almond butter and berries in it."
Favourite post-workout snack:
"I love to drink Progenex More Muscle Cookies & Cream and then eat a serving of rice."
Favourite workout song:
"I have so many favourite workout songs, but right now it would have to be 'El Chapo' by The Game and Skrillex."
Describe your body in one word:
"Machine."
Why that word?
"My body is like a machine because everything I do to fuel my body has a reason. I want to make sure my body is healthy for a long time, so I invest in it. I get bodywork done regularly, such as acupuncture and massage, and I eat clean. I always make sure I get a full 8 to 10 hours of sleep every night. Without the proper fuel, my performance would suffer."
How do you feel about the way we view women who lift?
"We are finally getting to the point where they can recognise that strong and healthy is the new beautiful. And I think many more people are viewing women who lift weights to be powerful and positive inspirations to the next generation of females."
How do you think that view has changed over time?
"Women now have the confidence to lift weights like men do and not worry about what others think. It empowers them to eat healthy and live a fit lifestyle. That’s what my initiative (and hashtag!) Grown Strong is all about: to remind young women that strength is beautiful, and to tap into their gift, whatever it may be. At the end of the day, being happy with who you are on the inside and out is the big motivation to why women find a reason to stay strong."
One piece of advice you would give to a beginner:
"Sign up for a local CrossFit gym with quality coaches and members that will encourage you to learn and progress every day in the gym. Don’t be intimidated! CrossFit is all about community. And also remember to have fun with whatever you decide to do. Fun is the key to success!"
Photo: Via @laurenfisher.
Emily Abbott (@abbott.the.red)
Favourite pre-workout snack:
"Because I’m working out a lot, I’m usually eating a lot. I’m into these gluten-free waffles. So I have two of them and put some Rainforest Nut Butter with Coconut from Nuts to You on top. With bananas and agave syrup, I can go the whole day."
Favourite post-workout snack:
"I try to have a protein shake and I add in some liquid carbs and some creatine. I usually pair that with coconut milk because it's really yummy. Sometimes I throw in a couple of ice chunks so I feel like it’s a little café drink. I also try to eat within 30 minutes of working out so I don't lose anything, because I'm constantly trying to repair and build up muscle."
Favourite workout song:
"Any Flume remix. There's a YouTube playlist of Flume — it's so good and it’s pretty epic so I can listen to it while I do anything.
I’m also really into old rock. Anything [by] Joe Cocker, like, 'With A Little Help From My Friends,' or, 'Space Captain,' or any Rolling Stones; anything you can sing along to. My parents used to play a lot of classic rock, so any time it comes on I can sing along to it. I have more of an eclectic taste — anything Top 40 totally depresses me."
Describe your body in one word:
"Powerful."
Why that word?
"For a long time, I tried to shy away from being my authentic self, which is that I’m a bigger girl with curves and muscles and I’m stocky. That helps me to be really powerful — I can lift things, I can jump onto things, I can pull myself up over obstacles. I think I just need to totally accept myself and my body for what it is — and it’s powerful and incredible. For a long time, I just wanted to be lean and skinny, but that's just not me. So I just totally embrace how powerful [my body is] and what my body can do."
How do you feel about the way we view women who lift?
"I’m in a niche world. Everyone in CrossFit is super supportive. But there’s also a ton of trolls who say mean things. But when I hear that kind of stuff and when I see [it] in the media — women are always told they have to get toned and lean — I just try to focus on, 'Well, of course I want to look a certain way, but lifting and being able to clean-and-jerk 240 pounds is way more joyful to me than looking good in a pair of skinny jeans.'
"I think media is shifting, though, and people are beginning to recognise that a powerful woman is a strong woman. There are more outlets now for women to look any way they want to look. We all have such unique body types, we just have to learn to be comfortable in the body types that we’re blessed with. It's hard because the media portrays a certain type of woman, but there's so many types of women, and you just need to find which woman you want to be and be authentic to yourself."
One piece of advice you would give to a beginner:
"Be easy on yourself. A lot of people come in and expect amazing things or that their body should be able to do something, and then they get upset when they can't. Even if you had a shitty day, you still got in the gym and you still moved. I think it's just showing up every day and focusing on the process, not the outcome. That's so much more important than losing five pounds.
"And try not to compare yourself to others, but compare yourself to you last week, last month, last year. You’ll get way more satisfaction out of that."
Photo: Via @abbott.the.red.
Nicole Wilkins (@nicolemwilkins)
Favourite pre- and post-workout snacks:
"Grilled chicken, brown rice, and avocado pre-workout. Protein shake with an apple post-workout."
Favourite workout song:
"Anything on Spotify — today's top hits, dance pop… I don't really have a current favourite song. There [are] too many to choose from!"
Describe your body in one word:
"Athletic."
Why that word?
"I am not thin and I am not obese. I am a muscular woman who wants to look, feel, and perform to the best of my ability."
How do you feel about the way we view women who lift?
"I have realised the older I get, that no matter what you do in life, you will not please everyone. The media has their own opinions on the ideal and if I don't fit that protocol, it is not my problem. I like who I am, what I look like, and the body I have been given. I do think that the media has come a long way with the acceptance of muscle on women."
How do you think that view has changed over time?
"If you notice models in fitness magazines, athletes in CrossFit, and even the mannequins in sporting goods stores, there's more muscle on the women than there used to be."
One piece of advice you would give to a beginner:
"Be consistent and make sure you love what you do. Set small goals and take it one day at a time."
Photo: Via @nicolemwilkins.
Krissy Mae Cagney(@krissymaecagney)
Favourite pre-workout snack:
"When I'm behaving myself, I used to do oats, but they take a long time to digest. So recently I switched to cream of rice with a little bit of honey and banana in it. When I'm not behaving myself, I'll have donuts."
Favourite post-workout snack:
"I usually drink Vitargo to get fast-digesting carbs to start the repair process quicker. And I also take vegan protein powder. Usually I have a meal an hour or two later."
Favourite workout song:
"Anything gangster rap from the '90s. Yesterday I listened to 'My Mind Playing Tricks On Me' by the Geto Boys."
One word to describe your body:
"Solid."
Why that word?
"There's kind of an ongoing joke at the gym — it's from a song lyric — we always say, 'Stay solid' to each other. It just means physically, emotionally, and mentally solid."
How do you feel about the way we view women who lift?
"There’s definitely been a turning point. The CrossFit industry has changed what is considered sexy for women. People realised that it's okay to be strong or muscular. And I don't think the media puts as much pressure on women to be thin as they used to.
"I do think there is still some negativity towards women who have the body types of getting muscular, but I also think there are a lot of misconceptions about that process. It's not easy to do. So I think it comes down to making sure women get their information from the right sources."
How do you think that view has changed over time?
"When bodybuilding created the bikini category, that lean physique was popular. But what’s happened recently is that CrossFit has re-popularised competitive weightlifting, powerlifting, and strongmen. It’s trendy now to be strong and competing in something where you can demonstrate your strength. I think people’s idea of a woman’s body has changed because of strength sports."
One piece of advice you would give to a beginner:
"The most important thing is to compete in a meet. I know it sounds incredibly intimidating, but the community is so supporting. And I think when someone experiences the community and meets other strong women at a powerlifting meet, it's incredibly inspiring. And if you’re not really training, it can be hard to stick to a program. It comes down to doing that first meet just to do it and meet other people who compete in that sport."
Photo: Via @krissymaecagney.
Lindsey Valenzuela (@liftlikelindsey)
Favourite pre- and post-workout snacks:
"CytoSport Monster pre-workout and Muscle Milk!"
Favourite workout song:
"'Push It' by Salt-N-Pepa."
Describe your body in one word:
"Pregnant."
Why that word?
"Because I'm currently seven months preggers."
How do you feel about the way we view women who lift?
"I feel a revolution is happening, and people are more accepting of women who are in great physical shape."
How do you think that view has changed over time?
"Women have decided not to conform to others' standards, accepting themselves for what they see as beautiful and strong."
One piece of advice you would give to a beginner:
"Trust the process; take it one day at a time. The journey to being a fitter you is just that — a journey."
Is there anything else you’d like to add?
"Never be afraid to face your fears. Believe in yourself daily."
Photo: Via @liftlikelindsey.
Camille Brown (@camille4wildcat)
Favourite pre-workout snack:
"I like to keep it simple — a banana, maybe some eggs. Typically I'm up at 3:30 in the morning, so I'll probably slam a protein shake."
Favourite post-workout snack:
"When I'm not on my diet regime, my favourite is definitely either my protein shake paired with a donut or the most epic breakfast burrito."
Favourite workout song:
"I'm one of those people who listens to a song on repeat until I'm sick of it, and then I find new song. Right now it has to be Rihanna's 'Work.'"
Describe your body in one word:
"Strong."
Why that word?
"That’s the only intention for my workouts. I do not work out to have abs or to look good for other people. I honestly just work out so I can be a strong woman."
How do you feel about the way we view women who lift?
"I think, with Instagram and the whole fitspo hashtag, it’s getting better. We’re in this great transition from girls wanting a thigh gap to wanting quad definition.
"When I was in high school, everyone was just focused on being skinny. [But] I was just always working out to pursue my dream of being a collegiate softball player. So I was getting quad definition and a bit of a butt and it was very atypical at the time. Now to see high school girls who are looking up to females who want definition and that’s their goal — I think it’s a great transition that we’re seeing today."
How do you think that view has changed over time?
"There’s still a lot to be done. I think it's still just a little too much about, 'I want to work out to look good.' I think it needs to be more, 'I want to work out because I want to be strong mentally, physically, and emotionally.' That's more important for the long run and your overall health."
One piece of advice you would give to a beginner:
"It’s hard. It’s not easy. It’s gonna take a lot of your time. But if it's something you really want to learn and pursue, then none of that's gonna matter. When you're sore and you don’t want to wake up at 4 in the morning but you gotta get it done, it's going to be so much more worth it when you get that PR [personal record] — there's no greater reward than seeing all of your hard work paying off."
Is there anything else you’d like to add?
"Whatever kind of workout that you love to do, do it with full gusto. If that's yoga, that's awesome. Whatever your niche is — it doesn't have to be lifting — but whatever works for you, do it. Try new things and find what you love."
Photo: Via @Camille4Wildcat.Like what you see? How about some more R29 goodness, right here?
Alicia Vikander's Workouts For Tomb Raider Were All About Balance (Yes, Really!)
The Best Apps For Setting & Reaching Your Fitness Goals
7 Women In Fitness Tell Us Who's Inspiring Them During Workouts