It makes no sense to hit up the gym and stray from what you’re there to do. So here are a few Spot Me Girl tips and tricks to help you be more productive in the gym

To sum up

Being more productive in the gym is what will help you start seeing results from your workouts. When your daily schedule seems like a never-ending to do list, exercise always seems to be at the bottom of the list.

Not anymore, girl! With these top tips, you can strategize your time in the gym and maximize your efforts while you’re in there.

The benefits of exercise also extend far beyond having a better figure. It’s a great productivity booster in general, working to kick up your energy levels and improve brain function. Don’t forget to make your training fun and you’ll be even more motivated to work out!

These gym pros are brimming with workout wisdom. From new exercises to verging-on-sadistic plans, they know what they’re doing when it comes to transforming your physique.

Or so they should.

The fact is, so many dudes are personal trainers these days, it’s getting harder and harder to tell the good ones from the bad. And the fact is girl, some of those male PT’s are out there to hit on some super fit ladies.

To help you tell the pros from the bros, we’ve identified seven signs of a bad personal trainer, so you know when to keep on searching for that game changing PT.

Signs of a bad personal trainer

1. Hitting on you

We’ll put this one right at number one, because you should not be paying this dude by the hour to hit on you. You should feel comfortable and focused throughout, and if your PT is getting his googly eyes on, it’s the sign of a bad PT.

We know that attraction is naturally there sometimes, but this should be a strictly professional relationship. Because, let’s face it, you’re literally paying his bills girl. Find a PT who puts you and your progression first.

Related Article: Becoming a Personal Trainer – A Guide for Girls Who Lift

2. Turns up late, covered in sweat

As they’re a PT, we know they need to work out regularly to stay in good shape. But that doesn’t mean they should be turning up to your session fresh from the weights room with sweat dripping down their face.

A good PT should turn up on time, be hygienic and prepared to get started. If your trainer turns up late on the regular, you gotta think about whether they’re right for you. It says a lot about how seriously they’re taking their career as a personal trainer and, at the end of the day, you’re paying them for a limited amount of their time, so you need to make the most of your money.

3. He’s all about weight loss

We’re well aware that plenty of women go to the gym to lose weight and a dude who thinks that’s all you’re there for should not be your PT. He should be focused first and foremost on getting you healthy and any unwanted fat will come away with that.

This dude should know his sh*t and give you a healthy nutrition plan that promotes eating enough to support an active lifestyle. The workout program should also involve weight training. Any well-educated personal trainer knows about all the benefits of putting on muscle, and will encourage you to do so. In fact, by just smashing cardio and core workouts, he’s actually limiting your ability to burn fat and build a healthy, powerful body.

Related Article: Fat Torching, Muscle Growing HIIT Leg Workouts

4. Undeveloped workout plan

If you have three leg days in a row, is that going to be good for you, or is that going to over-train your legs? This dude should be thinking about this kind of thing all the time.

You might have asked him to help you achieve a bigger booty, but their plan should aim to give you that, without neglecting the rest of your body. A good trainer should be thinking about balance, exploring different movements and exercises to get the results you want and turn your body into a well-oiled, fitness machine.

5. Intensity over form

We all go to a personal trainer for that bitter sweet muscle pain the next day. But a sign of a bad personal trainer is focusing on that kind of intensity, rather than helping you achieve perfect form. If your guy doesn’t give you the chance to learn, you’ll be on a fast-track to injury and it’s a huge no from us. You’re not just there to get tired girl, you want to see a fitness transformation too.

If you’re new to a movement, make sure your PT is taking you through it in detail. Don’t pick up a weight until your ready and don’t feel pressured to move on if you’re not totally confident you can do the movement. Your personal trainer should care about this just as much as you. If they tell you to add an extra 10kg and perform 15 reps when you don’t think it feels right, this could be the sign of a bad personal trainer.

Related Article: The Best Deadlift Form – Everything a Girl Needs to Know

6. Body shaming

Oh. Hell. No.

No one has any right to body shame you, especially not your trainer. He might be trying to get you to come back for more, or he might just be an ass-hole. Either way you do not need that negativity in your life.

A PT should be empowering and encourage you to achieve your goals. On top of that, they should be educating you too. If a dude is trying to make you feel like your body isn’t good enough or that you’ve got the wrong type then say bye, cos he needs to go. End of conversation.

7. No vision

As you progress, your fitness needs change too. If your PT isn’t matching his training plan to your physical development, he probably isn’t totally invested in your fitness vision. If you’re putting the work in a smashing new PB’s all the time, he should be working hard on a plan that moves with you.

You don’t want to feel like he’s just cashing in on your fitness journey. If he’s not reviewing your fitness levels and progress on the regular, you might need to look for someone who puts the work in.

Don’t get us wrong girls, there are some truly amazing male PT’s out there, doing their best by their female clients. But if you see any of these seven signs of a bad personal trainer from your fitness guru, it’s time to start looking for someone new.

Discover more fitness info for women with these articles from SMG:

• Benefits and Side Effects of Creatine for Women Athletes
• Get Shredded With the Best Cardio Workout for Fat Loss
• Active Recovery: What it is and How to Nail it

Once upon a time, all sports bras were designed to do one thing, bind your breasts down. Painful right? Now, luckily the world of women’s fitness apparel has taken huge leaps forward and you can find an array of styles and innovative designs to support you and your girls.

Finding the right sports bra is essential for staying comfortable as you smash a weights session and we all know how bad it can be to start a workout without the right support. Not all sports bras are made equal and every woman is different, so there are a lot of elements you need to consider before you pick one.

With so many sports bra designs out there, it can be difficult to know which one is best for your workout routine. Stick with us girl, and we’ll tell you everything you need to know about which sports bra is best for weightlifting and what you should be looking out for when you’re shopping.

What type of sports bra do I need for weightlifting?

When you’re lifting weights, there’s not a lot of jumping around or hard impact movements you need to account for. For example, if you’re a runner you’re going to need that extra support, so your girls stay secure and don’t take the hit whenever you go for a jog.

Weight lifting isn’t as high-impact, but you still need a bra that holds everything in place. You need to be able to take on those big weights, without worrying about movement or pain from the wrong sized bra.

While you’re looking for support, don’t settle for something that straps you down. Not only does this hurt your breasts, it can also dig into the skin in your shoulders and under your armpits. Instead, opt for something that simply holds you in place.

On the other end of the scale, something that’s too large could move too much which can lead to painful chafing. Not want you want.

The best sports bra is about finding the perfect balance and what you need will vary from woman to woman. To help you find the ideal one for you, we’ve split our article down so you know what you should be looking for to suit your body.

Whatever your size or shape, keep these simple rules with you as you shop, and you should be able to find the perfect sports bra to support your weightlifting journey.

Sports bras for larger breasts:

If you have a larger bust, you need support so you can work out without feeling the strain through your back and shoulders, or having to worry about too much movement. Although weight lifting is a low-impact sport compared to running, we recommend you still look for a high-impact sports bra, so you experience as little movement as possible. If you’re lifting heavy or performing energetic Olympic lifts, you’ll want to feel secure throughout.

Follow these simple tips when you’re shopping for the best sports bra for larger breasts.

Wider straps = more support

A wider strap means more support for your breasts. If you have a larger chest and are looking for something to keep everything in place as you lift, then wider straps are the way to go. They’ll take the strain off your back, so you just need to worry about perfecting that deadlift form. On top of that, they’ll reduce the amount the straps cut into your shoulders, so you’ll be more comfortable too.

Racerbacks hold you in

A racer strap will give you added security. They join together between your shoulder blades, which removes the pressure from our shoulders. If you’ve got too much weight on your shoulders, it can make for an uncomfortable workout. What’s more, if you’re into Olympic lifting where explosive power is key, you can rest assured a racerback will keep everything in place, so you can focus in on technique.

Find the right size

Avoid looking for generic small, medium and large sizes, girl. The same applies when you’re looking for any bra, you need the right fit to suit your body. A large sports bra might be good for a larger bust, but if your waist is a medium, you won’t get the right amount of support and could risk chafing. Ditch the S, M and L’s and opt for accurate measurements that reflect the shape of your body.

The perfect design

When you’re looking for a particular cup design, opt for one that encompasses your whole breast. This will ensure everything is held in place and you’re less likely to experience movement or bounce as you work out. Look for options with dual layers for extra sturdiness. Molded designs will also offer a closer, more secure fit.

Something like this would work perfectly for women with a larger chest: Explore on Amazon

Sports bras for small and medium breasts:

If you have smaller or medium sized breasts you can afford to opt for a lower-impact sports bra for weightlifting workouts. The girls won’t move as much and shouldn’t put as much strain across your back and shoulders when you’re lifting.

To find the perfect sports bras for small and medium breasts, follow these simple tips:

Choose the perfect straps

Try on a range of different strap styles to figure out what feels right for you. You shouldn’t be feeling too much movement or shoulder pain, so you need to try different styles on. Just remember that larger straps and a racer style will offer more support, so if you think you need to level up, then look out for those products.

Find your style

The best sports bra should be extremely comfortable for you to wear. As you might not need loads of support, you can focus in more on the way it feels. Seamless sports bras are a great option for women with smaller breasts, as they still provide you with support, but are also easy to wear. You can do a whole workout and not have to think about it.

Check out the shapes

With smaller breasts, you don’t need to rely on the shape of the bra as much to limit movement. Instead, explore the different options out there and find the one that suits you best. You’ll find that almost all styles are available to you, just try them on to see what you feel comfortable in and what gives you the best results when you work out.

Find the design for you

If you’ve got smaller breasts, you have very different needs to a sister with larger breasts. Whereas a sports bra for larger breasts focusses in on encapsulating the girls and supporting each one, this won’t work for small chests. In short, they’ll be way too roomy. A bra with small cups, that compresses your breasts slightly will give you all the support you need.

This design would be perfect for women with a smaller chest: Explore on Amazon

Before you head out to the store, check out this guide to finding the best sports bra for weightlifting. When you’ve found that perfect match, you’ll be on track for a comfortable, pain free workout, so you can focus in on smashing heavy weights.

Looking to smash new targets in the gym? A powerful, women-friendly pre-workout could help.

For more insights into the world of fitness, check these articles out:

• What Bodyfat Percentage is Healthy for Women
• Do Men Like Bulky and Muscular Women?
• Paige Hathaway Workout and Diet

I’ve been training with weights for around 18 months now, and you probably guessed it right, but I started training to tone up and really kick my ex in the balls. I stopped training for him though and realized weightlifting kicks a** when it comes to building a round booty and just generally feeling empowered, stronger and fitter.

For once I’m completely confident with my new physique too. There are no ‘bits’ I wish I didn’t have, and I’m feeling blessed to be who I am.

But back to that boyfriend thing. It ain’t always easy to find a nice guy, but I’ve started noticing more and more that there are some really cute guys in my gym.

Not just the big muscular types either, but there are some pretty hot football players who I’ve bumped into. And by bumped into I mean ‘Excuse me, are you using this?’, before getting back to killing my session.

Currently, I’m talking to one who seems lovely and genuine and he can shift serious iron. He’s not a big drinker either, which for me, is kinda nice.

Here are some pretty key rules you should follow if you want to meet a guy at the gym though:

#1 Start the conversation 

Don’t be afraid to start the conversation. If you really like a guy, then there is no harm in saying hi. Just don’t run up to him like a crazy biatch! Move from a casual smile to hello and then 6 gym sessions you should be talking about.

But remember why you are in the gym…

#2 Workout first, guys second 

^ Yep. Remember that you are there to train. You’re not paying a membership to a dating club. This is a gym. Don’t start changing your program just because some cutie changes his!

#3 Don’t worry about makeup, too much

Believe us, you can make yourself look so stupid by overdoing your make up when you go to the gym. First off it shows you aren’t there to work. Second, if you do start to sweat you’ll look greasy. And most guys I know don’t like talking to someone who looks greased.

Sweat is sexy. So stick with some basic eye makeup if you have to, but lay off that foundation and train hard!

#4 Be casual, be calm

Don’t get over-excited. Don’t rush with a guy. Just be casual and calm and if you ignite the conversation and he’s seeming interested, then make him do the work.

And don’t forget about number #2 above.

Here’s what to avoid doing if you’re trying to meet a guy in the gym:

#1 Avoid f***boys

You heard us right. You should be able to tell these guys a mile off now. If they’re overly keen and swinging ‘Netflix and chill?’ messages at you every night, then get rid.

They want one thing. And of course, they want it, they’ve seen how your booty can grind!

#2 Don’t obsess 

Basically the same as being casual and being calm. Don’t get manic just because you’ve started speaking to someone with a body half as good as yours.

Take your time and never forget you’re in the gym to train first

#3 Get to know them in the gym before going on a date

Run into him a couple of times in the gym before you jump straight into going for a date. Believe me, this can save you both time and disappointment.

You could even meet pre-gym for a pre-workout or coffee. But make him work and make sure he’s everything you think he is.

#4 Don’t start training with him! 

Big one here, it can be a temptation to sync up workouts or start training with a gym early on. Who can blame you either? The guy your training with might know his stuff. And he might be hot.

But if you start training with him and it goes bad, or he’s not as great or as knowledgeable as you thought and is instead just some gym bro, then you’ve made your training sessions very awkward!

In the long run, you’ll also find that you don’t get as much done in the gym. So avoid until you’re it’s at least a bit serious!

Sooooo….Is the Gym a Good Place to Meet Guys?

YES! But…

Remember, while the gym is an absolutely great place to meet guys. You need to avoid getting messed around and so you should try to follow the rules I’ve mentioned above.

You know if a guy goes to the gym he takes good care of himself. Which is so important, especially as they get into their 30’s and their metabolism slows down!

You also know he’s committed and follows a routine, how strict depends on what his physique looks like though.

It’s also just a little bonus that you keep seeing flexed muscles and sweat before you even go on a date!

Looking to burn those extra fat stores and tone up? Our list of top fat burning supps could help you make real progress.

1. No Panty Lines!

It’s always extremely awkward when you realize that it’s laundry day and you only have granny panties left. Once you put on yoga pants you are left with with big seams circling around your hips. Foregoing underwear isn’t more or less sanitary than wearing them, as long as the fabric of your pants/shorts is thick enough to protect you from whatever you sit on at the gym–a weight bench, bicycle seat, etc.

2. It keeps you cool

Women have found that skipping the undies at the gym leaves them feeling a lot cooler throughout their workout. Most shorts now have built in undies that have elastic just like normal underwear. Sometimes having that extra layer is uncomfortable.

3. No increased risk of a yeast infection

A lot of women are afraid to go commando because they feel that they are putting themselves at risk for yeast infections, but that is happily not the case. Yeast is created in wet environments, and when we sweat, our underwear obviously dampens too, so not having that extra layer might even improve the odds of not getting a yeast infection, but of course, that has yet to be proven. (Also, nothing is worse than getting a wedgie on the track, or feeling the discomfort of a thong while running).

4. It’s Freeing

If you go for an occasional jog, you may know how chaffing feels. If you wear lacy underwear or a rougher materials, that can cause irritation. Sometimes its nice to feel freer as opposed to feel trapped in a suffocating material. A lot of times your pants and shorts will fit better when you forgo the panties, since you don’t have the pressure of extra seams pushing into your skin, and even if your undies are thin, they still take up space.

5. Some athletic wear is made to be worn without undies!

For example the brand Dear Kate uses a special technology in order to make activewear bottoms that are leakproof and breathable so they aren’t dampened by sweat. They even have yoga crops called, “Go Commando.” If that’s not convincing, I’m not sure what is.

6. You’ll feel sexier

Without panty lines and discomfort, you’ll feel more at ease. Sometimes we put on underwear without thinking, as if we are ashamed to be a little more naked. Having one less barrier down there makes you more aware of your sexiness, and chances are your significant other will find it sexier too.

If you feel ready to convert to the commando lifestyle when you work out, make sure you’re mindful of what detergents you are using to wash your shorts and where the seams are in the crotch area. It’s possible that you can get chafing and irritation or small cuts if you don’t have pants with soft and breathable fabric. It’s worth looking into before you try!

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How To Spot A Fellow Female Lifter

Whatever your goals are, whether it’s to tone up, build solid muscle, or feel like you can crush any man in your path, knowing how to spot other fit women in the gym could be a great way to meet new people, and also, a good way to learn from other fit women who lift.

No 1.

Look for Women who are in the squat rack more than the cardio machines:

It’s no secret that building massive legs are built with exercises such as the squat, weighted lunges, and deadlift. Therefore, you’ll want to keep an eye on this area, as this is where you’ll find your next lifting buddy.

Gone are the days of sweaty men hogging the weights area, so get in there and start rubbing shoulder with other like minded women!

No 2.

Join gym classes, that’s where you’ll find women smashing it! 

I’ve seen men attempt to keep up with women in gym classes, but they always embarrass themselves on way or another, am I right girls?

“Why’s this?” you ask. Well it’s a number of reasons. Did you know that women can withstand a higher pain threshold than men? Yes that’s right, we can do more reps, and take on more pain than our counter parts – so, don’t let them fool you in thinking they’re stronger. We know what their like when they get a cold don’t we?

Also, as men are constantly trying to impress each other with a ‘who can lift more’ attitude, they forget that weight lifting, and fitness is more than just lifting heavy s*#t. It’s also about feeling good, and doing something as a group.

With that said, if you’re looking for other fit women in the gym, look no further than strength and conditioning classes.

No 3.

Looking for the elite in fit women? Join Crossfit 

No offense, but if you haven’t heard of Crossfit, you’ve probably been living under a rock or some remote tropical island for the past 10 years. And if you do know about Crossfit, then I’m sure you’ve seen the huge amount of fit females who lift, run, jump, rope climb, and smash world records.

Rippling abs, huge traps, and solid leg muscles are just some of the features you’ll find on a fit Crossfit women. So, if your goal is to become a powerhouse or a Wonder Woman, then get down to your local Crossfit gym.

To Summaries

Being a fit woman in this day and age has opened up a whole new way for women to feel empowered, fit, and confident. With the invention of Crossfit, like we’ve mentioned.

Along with more female lifters taking to the squat rack to build solid leg muscles, and yes, a great looking booty, we’re sure there’s still more yet to come – this is just the beginning.

In short, if you’re looking for fit women who lift, run, and look after their health, you won’t have to look far, as women are leading the way in fitness. Keep lifting girls!