It’s a common scene in any gym or fitness club. Most of the guys spend their entire workout time in the weight room. Most of the ladies spend their entire workouts on the treadmill, elliptical machine or exercise bike. But occasionally, there is an anomaly…The fit and very toned woman who confidently “crosses over” into the world of weights. Armed only with a bottle of water, workout gloves and a towel, she is almost always focused and seems to happily ignore the common myths of women and weight training.
During this post, I will uncover three of the most common myths about women and weight training. After it’s over, you will see why you too should ignore them and be that woman!
1. Strength training will make me bulky and look masculine.
This is the greatest, oldest and most inaccurate myth about women and strength training. The main factor in the size and level of muscle development is the amount of certain hormones (specifically Testosterone) that each person has. I will say this again in a different way just for emphasis. TESTOSTERONE is the main factor in determining the amount of muscle mass that each person can develop. So, as a woman, YOU CAN TRAIN WITH WEIGHTS AND NOT BECOME “BULKY”. What you can become is TONED! Strength training will help everything get “tighter” and leaner and help shape those curves.
2. I should stick to only very light weight and do only high repetitions to tone up.
I choose this as a common myth for women but can really be applied to men too. The only way to strengthen and tone those muscles is to challenge them! By challenge, I mean performing weight training exercises that become difficult after about 8 reps. You don’t need to attempt anything that feels impossible. You should to seek a nice burn at around 8 reps. Don’t stop there, though. GO FOR 10! And try to do this for at least 3 sets. Don’t worry if you can’t make it at first. The key is that you’re placing stress on your muscles that will make them grow stronger and look better.
3. If I do all this working out and stop, then my muscle will turn into fat.
This is another oldie but goodie and my favorite myth to debunk. Muscle tissue will not magically transform into fatty tissue after a person stops working out. They are two different types of body tissue. This myth is probably so popular because when a relatively fit person stops working out, their diet often changes as well. They will begin to appear softer as a result of bad eating habits and lost muscle. After all, you will either “use it or lose it”. So make sure you “use it”!
Ladies (and Gents) don’t be afraid of strength training. The weights won’t hurt you. In fact, they will help you tremendously with your transformation goals. Any well designed, comprehensive program should include strength training. If you would like a plan designed for you, contact me for help!
Dream Fit. Live Fit.