Many women miss out on the benefits of resistance training due to the many myths and misconceptions that surrounding it
In actual fact, strength training may be the vital component of your exercise regime you need to achieve your health and fitness goals. You can bet that most of the female bodies you aspire to have been at least partly built through resistance training.
Before we go into the myths, here is a quick run down on the main benefits of resistance training for women:
Increases metabolism to help with weight management.
Improves body composition – ‘leaner' not ‘lighter'.
Strength for everyday movements and activities such as lifting
Improvements in sporting activities such as golf or tennis
Increased bone density – this can prevent the onset of osteoporosis
Improves bone and joint strength.
Helps prevent injuries
Boosts confidence and self-esteem - being and feeling strong is incredibly empowering
It can be fun!
Onto the myths……
Myth 1: “Lifting will make me “Bulky”
This is perhaps the most common belief that discourages women from weight training and we hear this all the time.
However, this just won't happen, and here is why:
It is much harder for women to gain muscle mass than it is for men (and most men don't make a very good job of it!). This is mainly due to the hormonal make-up of women; they have at least 15-20 times lower testosterone level than their male counterparts, and testosterone is one of the main muscle-building hormones This, unsurprisingly, limits the amount of muscle that women can build.
Small increases in muscle mass are almost always desirable (we'll talk about that more in the forthcoming parts) and when women talk of wanting to “tone-up”, what they are referring to, unknowingly perhaps, is a small increase in muscle mass, with a simultaneous drop in body fat.