If you look at anything to do with fitness on social media more often than not you will see weight training. However, despite the popularity and evidence of the benefit associated with weight training there are still some women who don’t by into it. Today we are going to chat about Women& weight training, the 5 biggest myths.
MYTH 1 – “Lifting heavy will make you look like a man!”
For some women, jumping into the world of fitness can be terrifying. There was a major myth that lifting weights will make you look like a bodybuilder, growing more muscles than they desire.
What resistance/weight training does to your physique is entirely up to your genetic make-up (DNA). The difference in physiques comes from genetics, how we eat and the movements, volume and intensity of our workouts.
Women produce just a fraction of the muscle building hormone testosterone with men’s testosterone levels approximately nine times higher than women’s. Even serious female trainers with years of experience can’t build the bulky muscle you see on male bodybuilders. Of course, anyone – man or women – who injects themselves with the synthetic form of testosterone or anabolic (muscle building) substances will super-enhance their muscular development like we see in many female bodybuilding competitions
For the rest of us who train naturally, the process of becoming stronger and building lean muscle mass is the accumulation of dozens – if not hundreds – of workouts.
By adding lean muscle mass to our physiques, we burn more calories on a daily basis and stay leaner.
MYTH 2 – “Muscle will turn to fat when you stop training.”
In the presence of good nutrition and rest, a muscle grows in size as a result of a challenging resistance training programme in a process known in the science world as hypertrophy. But when you stop training, the reverse occurs in a process known as atrophy, where the muscle simply becomes smaller.
“Muscle fibers don’t magically turn into fat cells; they simply shrink”
However, if you abandon your clean eating and replace those foods with junk food and excess calories, you will start storing excess body fat.
Stick with weight training workouts and healthy eating, if you need time out for an injury – reduce your food intake and keep it healthy.
Myth 3 – “Women need to perform aerobics to lose fat.”
Even if you want to be a competitive runner, studies show that resistance training helps increase your aerobic performance.
Just look at the difference in physiques of a female sprinter and a female distance runner, the female sprinter carries out a programme based primarily on short sprints and heavy strength and power weight training, whereas, the distance runner will train more aerobically showing less muscle mass and poorer physique.
MYTH 4 – “Weight training increases chest size.”
Women’s breasts are composed mostly of fatty tissue. Therefore, it is impossible to increase breast size through weight training. As a matter of fact, if you go below 12% body-fat your breast size will decrease. Weight training will increase the size of your back, so the misconception probably comes from confusing an increase in back size with an increase in cup size.
The only way to increase your breast size is gaining fat or getting implants.
MYTH 5 – “You need to work every muscle individually.”
Not only is it unnecessary to work each of your more than 600 muscles separately, you actually get better results by performing compound movements (movements that require many muscles working together). Think squat, lunge, dips, deadlift and pushups.
Multi-joint movements burn way more calories than single-joint movements.
Hopefully reading these 5 myths will allow some women to feel more confident and assured about weight training.