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5 Female Fitness Influencers Who Prove That Lifting Weights Doesn’t Make You “Big”

These women prove that “strong is sexy.”

Leah Groth
By Leah GrothJun 22, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
Beauty contest. Fitness bikini contest. Sexual woman's body.
Shutterstock
Leah Groth
By Leah GrothJun 22, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Fitness & Workouts

For so many years, many women shied away from lifting weights due to the misconception that strength and weight training make you “big” and “bulky” – a claim that most fitness experts and trainers debunk. And according to science, weight training helps with improved movement control, improved cognition, enhanced cardiovascular health, bone development, and a reduction in chronic pain. And, the reality is, it can help you build lean muscle mass, which is what you need to maintain a sculpted and toned body. If you don’t buy into the science, these female bodybuilders and weight-lifting influencers are living, breathing proof.

1. Anfisa Arkhipchenko

90 Day Fiance alum Anfisa Arkhipchenko loves lifting weights so much, that she started competing in bodybuilding contests. She even won the Muscle Contest Pacific USA Overall Bikini Champion title. She recently shared a post showing photos of the four stages of her body transformation, starting after her 20 pound weightgain and ended with training for “bodybuilding stage. “I love seeing the shredz and taking it to extremes but this physique is not maintainable year round,” she said about the fourth stage. “I went through a lot of trial and error in the beginning of my journey and learned what works the hard way.”

Related: My Step-by-Step Guide to Losing 30 Pounds in 30 Days

2. Melissa Alcantara

Melissa Alcantara was influential in changing the way celebrities viewed weight lifting, after Kim Kardashian attributed her fitter-than-ever figure to workouts with the bodybuilder. "I’ve been working out really hardcore with a bodybuilder for one year. September is our one-year anniversary,” Kim revealed to E! News in 2018, via People. The duo lift “heavy weights,” per Kim with Alcantara adding to Women’s Health that 85% of their training is done with weights.

3. Massy Arias

Massy Arias is a huge advocate of lifting weights. The celebrity trainer and influencer creates plans for her clients that involve a lot of weights – one lost 12 pounds in 30 days by lifting five times a week.

4. Whitney Johns

Whitney John is a NASM-certified personal trainer with a huge social media following and her own “Find Your Fit with Whit” app. “The form is everything,” she told Muscle & Fitness about building her glutes. “People do so many different exercises hoping to build their glutes and they’ll either take the weight on their quads or only in their legs, and so they are not recruiting those glute muscles. Getting the full range of motion is important, and getting that mind-muscle connection too.”

Related: I Dropped 4 Sizes in a Year by Eating Sandwiches – This Is How

5. Guusje van Geel

Guusje van Geel is a Dutch bodybuilder who proves that strong is sexy. “TRAIN EVEN HARDER AND HEAVIER,” she captioned one post. “Don’t be scared to look manly because of working out?? Such a joke. Be proud of your trained & strong body.”

💪🔥Body Booster: Lifting weights doesn’t necessarily make you look “big.” Targeted training and a healthy diet combined with lifting will result in building lean muscle.

cardiostrength training

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Fitness & Workouts

5 Female Fitness Influencers Who Prove That Lifting Weights Doesn’t Make You “Big”

Beauty contest. Fitness bikini contest. Sexual woman's body.
Shutterstock
Leah Groth
By Leah GrothJun 22, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

For so many years, many women shied away from lifting weights due to the misconception that strength and weight training make you “big” and “bulky” – a claim that most fitness experts and trainers debunk. And according to science, weight training helps with improved movement control, improved cognition, enhanced cardiovascular health, bone development, and a reduction in chronic pain. And, the reality is, it can help you build lean muscle mass, which is what you need to maintain a sculpted and toned body. If you don’t buy into the science, these female bodybuilders and weight-lifting influencers are living, breathing proof.

1. Anfisa Arkhipchenko

90 Day Fiance alum Anfisa Arkhipchenko loves lifting weights so much, that she started competing in bodybuilding contests. She even won the Muscle Contest Pacific USA Overall Bikini Champion title. She recently shared a post showing photos of the four stages of her body transformation, starting after her 20 pound weightgain and ended with training for “bodybuilding stage. “I love seeing the shredz and taking it to extremes but this physique is not maintainable year round,” she said about the fourth stage. “I went through a lot of trial and error in the beginning of my journey and learned what works the hard way.”

Related: My Step-by-Step Guide to Losing 30 Pounds in 30 Days

2. Melissa Alcantara

Melissa Alcantara was influential in changing the way celebrities viewed weight lifting, after Kim Kardashian attributed her fitter-than-ever figure to workouts with the bodybuilder. "I’ve been working out really hardcore with a bodybuilder for one year. September is our one-year anniversary,” Kim revealed to E! News in 2018, via People. The duo lift “heavy weights,” per Kim with Alcantara adding to Women’s Health that 85% of their training is done with weights.

3. Massy Arias

Massy Arias is a huge advocate of lifting weights. The celebrity trainer and influencer creates plans for her clients that involve a lot of weights – one lost 12 pounds in 30 days by lifting five times a week.

4. Whitney Johns

Whitney John is a NASM-certified personal trainer with a huge social media following and her own “Find Your Fit with Whit” app. “The form is everything,” she told Muscle & Fitness about building her glutes. “People do so many different exercises hoping to build their glutes and they’ll either take the weight on their quads or only in their legs, and so they are not recruiting those glute muscles. Getting the full range of motion is important, and getting that mind-muscle connection too.”

Related: I Dropped 4 Sizes in a Year by Eating Sandwiches – This Is How

5. Guusje van Geel

Guusje van Geel is a Dutch bodybuilder who proves that strong is sexy. “TRAIN EVEN HARDER AND HEAVIER,” she captioned one post. “Don’t be scared to look manly because of working out?? Such a joke. Be proud of your trained & strong body.”

💪🔥Body Booster: Lifting weights doesn’t necessarily make you look “big.” Targeted training and a healthy diet combined with lifting will result in building lean muscle.

Fitness & Workouts

Kelsey Wells Shows Off in Sports Bra and Reveals Secret to Getting in Shape

Kelsey_Wells1
kelseywells/Instagram
Leah Groth
By Leah GrothMay 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you trying to lean out and add some muscle to your physique? One of the biggest fitness misconceptions is that lifting weights will make you get “big” instead of lean – and fitness trainer and influencer Kelsey Wells is here to bust the myths surrounding “lean muscle” and weightlifting. In a new social media post the expert discusses the muscle growing concept with her over-3 million followers and reveals the secret to getting in shape.

There Is “No Such Thing” As Lean Muscle

Kelsey_Wells3kelseywells/Instagram

According to Wells, there is a major misconception about muscles. “First of all— There is no such thing as “lean muscle.” All muscle is lean,” she writes in the post.

People Use to the Term to Describe Having Visible Muscle with a Lower Body Fat Percentage

Kelsey_Wells2kelseywells/Instagram

“Usually when ‘growing lean muscle’ is marketed to you, it’s to sell you the aesthetic of not being ‘too bulky or manly’ (🙄🙄🙄 I’ve been called this or heard this more than I can count) and/or having visible muscle, with a lower body fat percentage,” she continues.

Getting “Big” Takes A LOT of Work

Kelsey_Wells4kelseywells/Instagram

“Listen. Growing A LOT of muscle mass takes A LOT of INTENTIONAL work-focused training and nutrition and eating in a caloric surplus— for an extended period of time! YEARS if doing so naturally and healthily,” she says.

RELATED: 7 Spices That Boost Metabolism and Cut Fat

You Won’t “Accidentally” Grow “Crazy Big Muscles”

Brutal fitness blond with a muscular, straining biceps and abdominal muscles in the gym, part of the fitness body. Sports and fitness - concept of healthy lifestyle. Fitness woman in the gym.Shutterstock

“And to all those who have that goal and focus and achieve it!? 😍💪⚡️ beautiful feminine superwomen. If that’s not the vibe for you personally? You don’t need to stress aka you will not ‘accidentally’ grow crazy big muscles,” she continues.

The More Muscle You Build, the More Calories You Will Burn

Fitness woman in sportswear trains shoulder muscles, doing dumbbell press while sitting on bench in gym. Back viewShutterstock

“My main point?? LIFTING WEIGHTS helps you build muscle, and the more muscle mass your body has, the higher your TDEE (total daily energy expenditure). Therefore the more calories your body is burning even at rest! This (accompanied with eating adequate protein) is how you (over time!!!) shift your body composition to that ‘lean muscle’ people talk about,” Wells says.

Whatever You Do, Make Sure It Is “Healthy and Sustainable”

Close up of woman back with flexing her muscles in sweat on skin after workout. Female bodybuilder with perfect bicepsShutterstock

“I am ALL about helping women understand that fitness is SO MUCH MORE than aesthetic goals— and that changing something about your physique should only be a goal if it is gone about in HEALTHY and SUSTAINABLE ways, and with a HEALTHY MINDSET! Never from a place of lack or not-enough-ness,” she says.

RELATED: 7 Morning Routines That Help Shed Weight Quickly

Don’t Believe Everything You Hear

Brutal athletic woman pumping up muscles with dumbbellsShutterstock

“But I am ALSO all about helping LIFT STIGMAS surrounding women and weight training! And empowering them to GET IN THE GYM! And pick up some weights. There are SOOO many benefits, inside and out,” she concludes.

💪🔥Body Booster: Don’t be afraid of lifting heavy weights. You aren’t going to “accidentally” bulk up.

Nutrition & Diet

Fitness Influencer Jordan Morgan Reveals Why You Shouldn't Stress About the Number on the Scale

Jordan_Morgan1
jordan_morgan_/TikTok
Leah Groth
By Leah GrothJul 31, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

The habit of daily weigh-ins is controversial for a variety of reasons, ranging from research supporting the habit in terms of weight loss success to studies finding that it promotes disordered eating and compulsive behavior. Jordan Morgan (@jordan_morgan_) is an online fitness coach who has built up an impressive following on TikTok by sharing helpful workout videos and tips. The influencer, who has lost an impressive amount of weight herself and transformed her body, recently shared a viral video explaining why the number on the scale may not be an accurate representation of your progress. “Here is why you shouldn't stress about the number on the scale,” she says. The Body Network also consulted The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian for her opinion.

She Shares a Before and After

@jordan_morgan_

Why shouldnt fixate on the number on the scale! #weightloss #fatloss #bodytransformation #fitnesscoach #gymgirl #fitnesstransformation

Jordan starts the video off with a before-and-after image of herself. “So I have two photos of me here. Over here you can see I clearly have more muscle mass and less body fat, and over here I have more body fat and less muscle mass,” she says about the photos.

She Points Out That She Weighs More in the Photo Where She Looks Better

Jordan_Morgan2jordan_morgan_/TikTok

She points out that even though she looks fitter in one of the photos, she weighs the same. “And despite looking smaller in this photo over here, I am actually the exact same weight in both of these photos,” she explains. “The reason is because my muscle mass went up and my body fat went down.”

Related: Alex Rice in Cropped Workout Top Reveals Upper Body Workout

She Didn’t Lose Weight, But She Got Fitter

Female,Leg,Stepping,On,Floor,Scales,weight,healthShutterstock

She points out that even though she visibly looks better, she didn’t lose weight. “Therefore, the number on the scale didn't really budge, which is why you should not let the number on the scale be the decider of whether you are making progress or not,” she says.

She Suggests Taking Photos of Yourself to Show Progress, Not Weighing Yourself

Jordan_Morgan3jordan_morgan_/TikTok

Her suggestion? Take photos of yourself at every stage instead of relying on the scale. “It's really important to go off of progress photos, how you feel, and what you see when you look in the mirror,” she concludes.

Related: I’m a Dietitian and I Lost 100 Pounds With These Delicious Foods

RDN Agrees

Tara_Collingwood2Diet Diva/Facebook

Collingwood agrees. “You can’t tell how healthy someone is by sight. You also can’t tell how ‘fat’ they are by sight. Muscle is dense and takes up less space on the body than fat. I regularly do body composition testing on people and I can never tell exactly what their body fat is just by sight,” she says. “If you do zero exercise you won’t have much muscle. Even if you appear to be thin you could be over-fat by measurement standards.”

💪🔥Body Booster: Instead of relying on the scale, take progress pictures of yourself instead. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Becky Greenan Reveals 5 Exercises That “Hit Every Muscle in Your Upper Body” 

Becky_Greenan_built_by_becky5
built.by.becky/Instagram
Leah Groth
By Leah GrothAug 09, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Having children and getting older is no excuse when it comes to fitness. Becky Greenan, a 37-year-old mother of two, is living, breathing proof that you can get into the best shape of your life after having kids. The fitness trainer and influencer has built up a following of nearly one million on Instagram, sharing effective, at-home workouts.

This week she dropped a new one that will change your body. “Upper & Core that will hit every muscle in your upper body with just 5 exercises,” she writes in the caption. Find out how to do the workout and see her amazing 10-year transformation on The Body Network.

Here Is the Workout

“I’m holding 10lbs and 5lbs,” she notes, suggesting 12 reps per exercise and 3 to 4 total sets.

  1. Lean backs with front raise
  2. Skull crusher with alt. leg raise
  3. Alt. curl into press
  4. Kneeling lateral raises
  5. Push up into superman

Her 10-year Transformation Is Shocking

Becky also shared a shocking transformation photo on Instagram this week, “ 27 years old vs 37 years old with 2 kids,” she wrote in the caption. “My transformation didn’t take me 10 years to see results. But my progress hasn’t been linear either - especially with 2 pregnancies.

Related: I Lost 75 Pounds While Jumping Rope and Push Ups

Be Consistent, She Says

Becky_Greenan_built_by_becky4built.by.becky/Instagram

What is one of the secrets behind her transformation? “One thing I’ve always been is CONSISTENT. I’ve always kept going and I’ve never given up on myself,” she says.

For Building Muscle, Lift Weights, Not Cardio

Becky_Greenan_built_by_becky3built.by.becky/Instagram

“If you want to change your body composition by getting lean and adding curves - LIFT WEIGHTS. If you want to build confidence - LIFT WEIGHTS. Cardio isn’t going to give you the shape you’re looking for,” she points out.

Her Workouts Can Be Done with Resistance Bands and Dumbbells

Becky_Greenan_built_by_becky6built.by.becky/Instagram

She adds that the majority of workouts on her fitness app only require resistance bands and dumbbells, and can be done at home. “YES it can be done and it’s what I’ve been doing for years,” she concludes.

Related: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Here Is What She Eats in a Day

Becky_Greenan_built_by_becky7built.by.becky/Instagram

As for diet, Becky consumes “2000ish calories and 120ish protein,” per day. “Full day of meals on a rest day for this 37 year old mama of 2. Each meal contains carbs, protein and fats. I did an estimate of my calories and protein intake for you all. I usually eat more on lifting days because I’m hungrier,” she writes in a post.

  1. 2 eggs, 2 egg whites and feta toast with butter

    400 calories / 25 protein

  2. Apple with peanut butter, protein shake

    450 calories / 35 protein

  3. Chicken thigh and leg, sweet potato and broccoli

    450 calories / 45 protein

  4. Bun with turkey, and orange

    350 calories / 15 grams protein

  5. Cucumber salad and cookies

    400 calories

💪🔥Body Booster: For a successful transformation, be consistent. Never give up on yourself and keep going.

Fitness & Workouts

Sadie Rigby in Workout Gear Reveals “How to Lean Out” 

Sade_Rigby_sadieactive18
Copyright sadieactive/Instagram
Leah Groth
By Leah GrothAug 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

There is a big misconception that “leaning out” is the same thing as losing weight. According to fitness expert Sadie Rigby, this is not the case. Rigby, a social media influencer and personal trainer, is committed to encouraging a “strong, not skinny” approach to health. In a new Instagram post, she explains how losing weight to lean out isn’t something that should be your goal. “My advice for anyone trying to lean out,” the first blurb of her video reads. Here is why you shouldn’t try to lose weight and what you should do instead.

Losing Weight Is Not the Right Way to Lean Out

In the caption, Sadie explains that losing weight “is not an effective approach to leaning out because usually it means you’re going to eat less and try to burn calories.”

You Will End Up Looking “Weaker,” She Says

Bearded thin man measuring biceps, muscles of his left arm with a yellow tape measure. He's calm, serious, quiet. Wearing blue t-shirt. White background.Shutterstock

“This never works because even if you do lose weight, a lot of it isn’t even body fat, so you end up looking the same, just weaker,” she continues. “Not to mention you’re miserable so you’ll just end up right back where you were!”

Related: 6 Health Myths Busted by Dietitians

Instead, You Should Strengthen Your Body

Shirtless man flipping heavy tire at gymShutterstock

“Strengthening your body, on the other hand, is going to mean you’re eating more healthy, nutrient-dense foods, developing metabolically active muscles that give your body shape and definition while simultaneously shedding body fat specifically!” she concludes in the post.

Increase the Weight You Are Lifting

Barbel weights in gymShutterstock

In the video, she adds that you should “stop trying to decrease your body weight” and instead “start increasing the dumbbell weight.”

Related: 6 Health Myths Busted by Dietitians

Here Is Why Progressive Overload is Important

Close up of woman back with flexing her muscles in sweat on skin after workout. Female bodybuilder with perfect bicepsShutterstock

In another post, she elaborates on the concept of progressive overload. “Sometimes we think progressive overload is just doing the same workouts over and over again. Progressive overload is gradually increasing the stress on our muscles, and there are multiple ways to achieve this!” she says, mentioning a few ways to do it. The first? “Increase time under tension (add a pulse, slow down the exercise, do tempo work),” she says. The second is by increasing the weight lifted, “or add a band,” she suggests. Finally, the third is to increase volume, “add reps and sets,” she says.

💪🔥Body Booster: If you want to achieve a leaner-looking body, don’t try to lose weight. Instead, work on building lean muscle, which will offer the leaner look you desire. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

10 Wellness Habits to Lose 10 Pounds Before Summer

Paulina Stein, aka Paulina Hefferan paulinastein
Copyright paulinastein/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Swimsuit season is almost here: Are you ready? If not, one expert has some suggestions to help you shape up before slipping into your swimsuit. Paulina Stein, aka Paulina Hefferan, is a celebrity trainer and fitness influencer who boasts over 96,300 followers on Instagram. In a new social media post, she unveils her summer prep plan. “If I wanted to drop 10 pounds before summer, here are 10 wellness habits I’d start doing now,” she writes. “Ready to lose 1.5-2 lbs PER WEEK? Try this!”

Take Probiotics

Her first tip? Take probiotics to restore gut health. “Take 3 Reset Pm Gut cleanse nightly! SUPER IMPORTANT to improve stagnant digestion. Also add in daily probiotic in the AM! Also, gut inflammation can slow down weight loss,” she writes.

Eat in a Small Calorie Deficit

Next, she recommends eating in a slight calorie deficit. “Reduce about 200-300 calories per day (I suggest cutting back on fats that are high in calories like nut butters, oils, or starchy carbs like pasta). Cut out carbs and you’ll drop water weight, not fat!” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Eat Protein

Amp up your protein intake. “Eat protein at every meal! Eat around 4-6 oz,” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Walk

Walking will also help shape you up fast. “Walk 20-30 minutes per day! This speeds up digestion. BONUS if you can get in 10k + steps daily!” she writes. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Lift Weights

She also recommends strength training. “Add 3 weight lifting days in weekly (Lower body, upper body, full body)” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Drink Water

Don’t forget to hydrate. “Drink 1 gallon of water daily! SUPER IMPORTANT! Not 1 Stanley or 2. You need 4!” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Sleep

Don’t sleep on sleep. “Try to prioritize 7+ hours of sleep nightly. Lack of sleep can affect hormones and slow down weight loss,” she writes. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Reduce Alcohol

Don’t drink your calories. “Reduce alcohol to 1x per week (stops fat burn!)” she says. Not only are alcoholic drinks high in calories, but when you drink you are more likely to eat unhealthy food and exercise less.

Reduce Salt Intake and Cut Back on Gas-Causing food.

Don’t overlook sodium. “Reduce salt intake (not cut out),” she suggests. Also, cut back on “gas causing food,” she says. “FODMAPS, including seasonings, onions, garlic, broccoli,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Drink Coffee After Eating

Another surprising suggestion? She says to drink coffee after eating in the morning “to balance cortisol.” According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point ou

Don’t Go Overboard on the Weekends

Her last tip? Don’t go overboard on the weekends, because they matter. “If you are great during the week and go ravenous on weekend,” she says, noting that it’s all about “balance.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Muscle vs. Toning: Doctor's Take

Dr. Shannon Ritchey dr.shannon.dpt
5 Strength Training Mistakes That Sabotage Your Weight Loss
Copyright dr.shannon.dpt/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Many women fear building muscle because they think it will make them look bulky. Instead, they prefer the concept of “toning.” But is there even a difference between the two? Dr. Shannon Ritchey, PT, DPT, is a physical therapist and personal trainer who helps people build muscle via “Gentle Consistency,” she explains in her Instagram bio. In a new post, she tackles the question: What’s the difference between building muscle and toning? You might be surprised by the answer.

This Is What Building Muscle Requires

Dr. Ritchey explains that building muscle requires the following. First, “Using challenging enough resistance and taking each set close to failure,” she says. It also involves diet. “Eating enough protein (the RDs we work with recommend .75-1g per pound of body weight per day)” she reveals.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

This Is What Toning Requires

Toning (body recomposition) requires three things. “Using challenging enough resistance and taking each set close to failure,” she says. It also required “eating enough protein (the RDs we work with recommend .75-1g per pound of body weight per day),” she says, and also “nutrition for fat loss,” with her RDs recommending either maintenance calories or a small deficit.

Toning and Muscle Building Workouts Can Be the Same

“The fitness industry has made us believe that a toning workout looks different than one that builds muscle. This implies that light weights/high reps burn or spot-treat fat, which isn’t true,” she says.

RELATED:The Only 4 Exercises You Need for Total-Body Fitness

You Don’t Have to Lift Super Heavy to Build Muscle

“You don’t have to lift super heavy to build muscle. Studies show that sets as high as 30 taken close to failure can build as much muscle as lower rep/higher weight. But if you’re doing much more than 30 reps, it isn’t shown to build much (if any) muscle for most,” she says.

Here Are Tips to Know If You’re Lifting Heavy Enough

In another post, she reveals 4 tips to know if you’re lifting heavy enough. “Getting close to failure matters most for muscle growth. Any rep scheme from about 6-30/set will work. Focus less on reps and more on your proximity to failure in each set. That’s why we don’t count reps and don’t give you a timer. We give the time frame as a reference, but always say to stop the set sooner or take it longer to reach YOUR failure point,” she says.

Tip One: You Shouldn’t Be Able to Do More Than 30 Reps

Her first tip to know if you’re getting close to failure? “You shouldn’t be able to do more than about 30 reps with that weight. If you can, go heavier,” she says.

Tip Two: You Should Need to Take a Break

“After your final rep, set the weight down and break for a few seconds. You weren’t close to failure if you could easily keep going after a short break. This is because approaching failure recruits larger muscle fibers, which require minutes to recover, not seconds. Smaller muscle fibers can recover within seconds,” she says.

RELATED:8 No-Equipment Moves That Build Strength Like Weight Training

Tip Three: Your Last Rep Should Take Longer

Tip three? “Try to perform your last rep quickly (of course with good form!). A decrease in rep speed is one of the most reliable ways to know you’re close to failure. If you can quickly perform the movement, you aren’t close to failure, and you can either do more reps or go heavier,” she says.

Tip Four: You Feel a Spike in Heart Rate in Last Few Reps

“If you feel a spike in heart rate in your last few reps, you’re likely close to failure. Larger muscle fibers require more energy, which can increase heart rate. Some lifts will more drastically increase heart rate than others, so this isn’t the most reliable test, but it can be helpful,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Things That Changed Trainer's Physique

Stevie Ann Griffin
Copyright stevieanngriffin/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to lose weight and change your body's shape and composition? One expert claims it all comes down to a handful of diet and fitness habits. Stevie Ann Griffin is a fitness trainer and digital creator who shares tips and tricks on how to get into shape. In a new post, she revealed how she added swerve and definition to her curves. “5 Things That Changed My Physique,” she titled the post, revealing what she did.

Progressive Overload

The first thing that helped change her physique was progressive overload. “Real changes happened when I focused on increasing weights, reps, or sets each week. Strength builds over time, and so do results,” she says.

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Nutrition

She also maintains that nutrition is 80% of the work. “You cannot outwork a bad diet. Prioritizing protein, whole foods, and eating in a calorie deficit (if fat loss is the goal) is non-negotiable,” she writes.

Sticking to a Plan

Next, sticking to a plan is key if you want to transform your body. “Random workouts = random results. Following a 4-5 day strength split, progressively overloading, and staying consistent is what changed my body,” she says.

She Stopped Overtraining

She also stopped overtraining. “More isn’t always better. Training 2-3 hours a day left me inflamed and exhausted. Recovery is just as important as the work itself,” she points out.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Cardio & Strength Go Hand in Hand

What is better for transforming your body: Cardio or strength training? Both.“Cardio keeps your heart strong. Strength training builds muscle. You need both—just don’t overcomplicate it,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Be Consistent

Her final message? “At the end of the day, results come from simple, consistent habits: eat enough protein, strength train, get your steps in, and fuel your body properly. That’s it.”

High-Intensity Interval Training (HIIT)

In another post, she reveals that she is also a fan of high intensity interval training. “There are many opinions on HIIT, but ultimately, it’s about what suits your body. For me, HIIT has been crucial for fat loss. Short bursts of intense activity followed by brief recovery periods keep your heart rate up, enhancing fat burning and calorie expenditure in a shorter time compared to other workouts,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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