The women who spend a lot of free time prepping for professional bikini competitions are certainly familiar with strength training. And chances are, you're familiar with them—bikini competitors like Paige Hathaway, Michelle Lewin, Margret Gnarr, and others collectively have over a million followers on social media, highlighting the growing visibility and popularity of the practice. We asked a few of these fierce contestants to share their best tips on how you can tone up, stay injury-free, and get motivated to do your best when you hit the gym. Read on for awesome, totally useable fitness advice from a collection of seriously badass women—even if you have absolutely no plans to grease up and hop on a stage in an itty-bitty swimsuit.
Go Ahead and Lift Heavier Weights
"Don't be afraid of increasing the weight you are lifting. If you have to start off lifting with five-pound weights, that's fine, but once that starts to be easy for you, move up to 10-pound weights, and keep increasing weight as needed from there! You have to be lifting at a level that challenges your body if you want to build muscle tone." —Paige Hathaway, National Physique Committee bikini competitor who has more than 949,000 Instagram followers
Looking for some inspiration? See a ton of great strength-training workouts here. And be sure to read our full interview with Paige Hathaway, here.
...And Don't Worry About Getting Bulky
"We have to kill the myth that weights will make girls bulky. To get bulky, you will have to be dedicated and really have a goal to get bulky. It doesn't just happen. If you work out super hard lifting weights until you can't lift anything more [with proper form], you will only get the curves you always wanted, so don't worry." –Michelle Lewin, 3rd place winner of the IFBB Legends Pro Bikini Classic who has more than 145,000 Twitter followers
We'd like to co-sign this sentiment about a million times over. See more good stuff just like this in our stories 12 Reasons You Should Start Lifting Weights Today and 6 Reasons Women Should Strength-Train Like Men. Time to put an end to this pesky myth once and for all!
Use Your Social Media as Fitspiration
"I follow people on Instagram that inspire me and look over my feed before each workout." –Margret Gnarr, IFBB Pro with more than 89,000 Facebook page likes
Speaking of fitspirational social feeds to follow, may we recommend all of the awesome women profiled in this article?
Make Form Your Focus
"Your first rep and your last rep should look exactly the same, unless of course that last rep couldn't be completed because of muscular fatigue. (But) form isn't just about making an exercise look pretty, it's about making sure the forces that you are putting through your body are distributed purposefully and with the least amount of potential wear on your joints." –Meredith Mack, IFBB Pro with more than 9,000 Facebook page likes
Get Your Energy from Your Music
"Updating the playlist on my iPod is such a simple but effective tool for increasing motivation. I usually download several different types of music for every mood. It's exciting to listen to music you haven't become tired of." –Jaclyn Wilson, IFBB Pro with more than 3,800 Instagram followers
If your own typical workout music is getting stale, check out our fabulous curated collection of workout playlists. You'll also love our recurring feature, Your New Favorite Playlist, where we go to different classes and fitness studios (like Fly Wheel, Soul Cycle, and more) and get top trainers to share their go-to playlists. Bonus: Each playlist can be downloaded in full on Spotify.
Stretch At Home
"I'm usually beat after my workouts and, to be honest, the last thing I want to do is stick around the gym to stretch, even though stretching is a very important part of recovery. I love my foam roller because I'm able to target just about any muscle group from my back, quads, glutes, calves, and even my shins, from home." –Samantha Karr, IFBB Pro with over 14,500 Instagram followers
If you haven't fallen in love with the foam roller yet, it's time to get better acquainted. These 7 awesome ways to use a foam roller are a great place to start.
And Finally... Remember That It's a Journey
"Be persistent, patient, and enjoy the process! Progress takes time and consistency. It is also important to enjoy the process and set realistic expectations for yourself. The quicker the weight comes off, the quicker it will come right back on. Don't set yourself up for failure by rushing to get in shape for a trip that is three weeks away. Slow and steady wins the race." –Samantha Karr
More from Women’s Health:
5 Tips for Summer-Body Strength Training
10 Get-Pumped Tips from Personal Trainers
4 Food Rules For Strength Training
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