Weight Training for Women – Common Myths Exploded
Over time, a number of myths have come to be associated with weight training for women, causing women to be wary of weight training or causing them to have certain misconceptions that prevent them for doing weights which can be so beneficial in so many ways.
Here, we examine some of the myths that have come to be associated with women’s weight training.
Cardio exercises are enough for overall fitness
While cardio exercises are very important for weight loss and fitness you can get many more benefits from using weights or resistance. What happens is that the muscles get stressed or strained when resistance is applied (by lifting weights or even using resistance bands) and this causes them to tighten and become strong.
By doing weight training for women, you not only make the body stronger, you also burn more calories when the body is at rest.
Weight training for women means bulky muscles
This is probably the most common of female weight training myths. When you read about weight training for women, the write-ups tend to be accompanied by pictures of fitness models who train to create satiation and definition in their muscles.
However this is not what happens typically when women do weight training. It is the male hormones that cause men to bulk up, women will only end up creating lean muscle that helps shape and define the body.
Fitness models look the way they do because they eat to put on muscle, have rare genetic traits, have been at it for years and perhaps because they do steroids as well. Consider the fact that celebs such as Cameron Diaz, Jennifer Anniston and others incorporate weight training to look the way that they do.
Weights will give women a bigger chest and butt
To this we say, ‘you wish’ and ‘not true’. Weight training for women will not give bigger breasts because this is fatty tissue that cannot be increased in size by doing weights. Also weights will not give you a bigger butt. What they will do is, they will tighten and lift the butt muscles, making them look more shapely and more youthful.
Weights are too difficult to do
They don’t have to be, and in fact they shouldn’t be. Weight training for women doesn’t have to be the same as for men. Women can use lighter weights that ideally should be heavy enough to be challenging but not so heavy that they are impossible to do, so they get the most benefit from it.
When you stop doing weights the muscle turns to fat
The muscle does not turn into fat (and the reverse isn’t true either) but when women stop working out they may end up losing some muscle mass and if they go off the program completely the fat may start to accumulate again so it may seem that way but isn’t the case.
You can eat what you like if you do weight training
Unless you have exceptional genes and a super fast metabolism this is never true so you always need to eat healthy whether you are doing weights or not.
Written by: FitnessHealthZone.com
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September 15th, 2011 at 5:37 pm
I have done weight training regularly for over 15 years and the best I could achieve in muscle bulk was a six pack and larger nicely formed delts. Bulking up for women is, as you say, just not going to happen unless you take supplements. It does, however, give you a great figure and low body fat.
September 21st, 2011 at 2:21 am
I’m happy to see this article debunking weightlifting myths for women. I work primarily with older adults, and I always recommend weight training. Once you’re in your 40s, you begin to lose a half pound of muscle every year unless you’re doing regular resistance training. And those are the muscles you’re going to need to carry your grandchildren, open the doors at the bank, and get on and off the toilet on your own. Use them or lose them!
September 21st, 2011 at 8:00 pm
I agree that any health and fitness plan should include a range of exercise from aerobic exercise through to resistance training. I like resistance training as it can permanently increase the metabolism. The more lean tissue you have, the greater the metabolism. That doesn’t mean to say you will bulk up. Like Stephanie says, without taking supplements and doing the right exercises you won’t bulk up. The increase lean muscle comes from toning up and having harder denser muscles, that look firm and great without looking big. A great resistance and cardio combo is circuit training. Simple fantastic.
October 10th, 2011 at 2:12 pm
Great post. Most women do seem to be scared of the weights room but the key to good overall physical fitness is a combination of cardiovascular and resistance training.
October 26th, 2011 at 12:25 am
A great article, we see some amazing results from women using weights.
October 26th, 2011 at 6:47 pm
Great post! When I do my strength training (twice a week) I always add come cardio to it to boost my metabolism! I have felt like my shoulders have gotten wider as I have started doing more arm and back training, but certainly not my breasts! My lord!
November 8th, 2011 at 12:26 am
There cannot be enough of such articles including the comments to motivate readers. I enjoy the benefits of more than 20 years of exercises. Off course there were busy times when I just could do some minutes of ab exercises. It rewards me with over average health and fitness in my sixties. And no, the muscles don’t get bulky but strong. Besides, half an hour to an hour in the gym relaxes the soul too. Thanks for the great article.
November 13th, 2011 at 7:48 pm
Get article, completely agree awesome for women to be hitting the weights gym more. I read recently in womenshealth, an increase of 63% of women are on weights.
November 21st, 2011 at 2:04 am
Weight training is definitely a must. I find I burn fat a lot faster with weight training and science has proven that muscle mass is more metabolic so weight training is essential.
December 5th, 2011 at 8:59 am
Weight training is required to keep you fit and look great.Hmm these tips would defiantly helps a women to look more fitter.