Private Training Facility Sends Female Powerlifters to Compete at USAPL Ohio State Powerlifting Championships

From Left: Chelsea Neeley, Ella Diller, Tina Torbati,
and Savannah Steamer celebrating victory.

November 12, 2014 - Columbus, OH - The USA Powerlifting Ohio State Meet Powerlifting Championships which took place all day Saturday attracted lifters from all over the state of Ohio to lift big weights and attempt to qualify to compete at the 2015 Arnold Sports Festival. Among this group of determined lifters was a group of four young women who were headed to Springboro, Ohio, where the competition was located. All four of them train at an elite private training facility located here in the Grandview neighborhood of Columbus, Ohio called The Spot Athletics.

Cassie Prenger is a current Exercise Science major at Capital University who will intern with the Strength and Conditioning program at The Ohio State University for Spring 2015. Tina Torbati is a current Nutrition in Industry major at The Ohio State University and works in the Nutrition Department at Bethesda North Hospital. Chelsea Neeley is an Early Childhood Education graduate of The Ohio State University and Coach at The Spot Athletics. Ella Diller is the Graduate Assistant at the OSU Adventure Recreations Center working on a Masters in Sports Management. This powerlifting meet was each of these ladies’ first sanctioned competition, and all had been preparing for it over the last few months. In addition to training together in a team environment, all four went head-to-head for the aforementioned 2015 Arnold Sports Festival Invitation, since they all competed in the 148-lb class. Cassie Prenger placed 2nd in the Women’s Open 148 division, while Ella Diller took 2nd and Tina Torbati took 3rd overall in the Women’s Junior Division.

Nicholas Bronkall, Director of Strength and Conditioning at The Spot Athletics, states, “I’ve seen these ladies grow during team training and I was proud to see them unveil their hard work on the platform.” 

Casssandra Prenger, Strength and Conditioning intern at
The Spot Athletics, hitting a solid deadlift in her first meet.

To see original headline, click here.

Dear Women: Unfortunately, Strength Training Will Not Make You Huge

 

As a female trainer, one of the most common concerns I hear from other women (and some men) is that lifting weights will make them “huge”, “bulky” or something equally as false along those lines.

 

You know what makes you huge? Food and body fat.

You know what will make you look lean and hot? Muscle.

 

Women don’t have nearly the same level of hormones men have that lead to muscle growth (namely, testosterone). Without artificially enhancing those levels of hormones, your body is not capable of producing the amount of muscle mass required to make you look “huge”. Unless you are genetically gifted in the swole department (which you would have figured out already), it will be very difficult for you to achieve that “bulky” look.

When you lift heavy weights (read: not kickbacks with 5 lbs but squats that are difficult), your body will adapt by producing muscle. Muscles are great because they increase fat loss and burn calories all day long. And give you a ‘toned’ look. I’m still not sure what “toned, lean muscles” means but chances are you want to look like someone with nicely defined arms, legs, and a perky butt. You know what those things are made out of? Muscle. Not floppy skin (ugh skinny fat) and not excess fat. In a nutshell, weightlifting= more lean body mass, a higher metabolic rate, and less unwanted body fat (that’s what we’re going for, right?)

Furthermore, those people who you deem to be “bulky” have made a life out of sculpting their bodies to look like that. Strict diets, hours toiling in the gym, and superior genetics have all contributed to their physiques. If you’re worried about lifting more than a few pounds, chances are you’re not looking to change your lifestyle this very moment. Different types of workouts produce different results so unless your workout, diet, and lifestyle are tailored to making a drastic change in your body composition (aka competing in figure, physique, etc), it won’t just happen “by accident”.

Here’s a real life example. I am a competitive powerlifter. That means my training revolves around lifting heavy weights. I’m 5’4 and depending on how many bacon donuts I eat, I compete in the 114 or 123 lb weight classes and nothing about me looks jacked (except my sweet biceps when I flex) . Believe me, I would love to be “bulky” but it’s just not happening (for the aforementioned reasons).

Aside from the aesthetic benefits, weight training for females leads to greater bone strength, helps prevent injuries, and makes you more functional in your every day activities.

So, women folk, you have nothing to be concerned about except looking great. Go and get your swole on.

 

-Coach Lily