Even though we live in an ocean of information, I still run into women who believe myths about strength training. Because of this let me dispel the Top 3 Weight Lifting Myths that most women think are true and follow that up with reasons why women should be lifting weights. My hope is that by bursting these common myths, that I can empower women to begin a more complete, well-rounded and sensible exercise program.
Myth #1. I'll Bulk Up!
One of the most common myths is that strength training will cause women to“bulk up.” Huh?!? Unless they are one of the rare few, or are using “artificial enhancers” (that means steroids!), the overwhelming majority of women will not bulk up from strength training. One main reason for this is that females, generally speaking, don’t have the hormonal profile to put on muscle like men.
Myth #2. I Want Long, Lean Muscles
A 2nd most popular myth is the idea that women want “long, lean” muscles and that strength training builds “bulky muscles.” Despite what the yoga, Pilates and mainstream media may say, you can’t build “long, lean” muscles no matter what you do. You either have the genetics and are built that way already or you’re not. I hate to burst the bubble (well, not really) but all the Pilates in the world and it isn’t going to change the “shape” of your muscles.
Myth #3. I Want Toned Muscles
A 3rd myth is the idea that women should be lifting light weights with high reps in order to “tone.” Despite how many times you have heard this word from infomercial hucksters, “tone” or “toning, doesn’t exist.
Also, the idea of using light weight with high reps is actually more of a hypertrophy (muscle building) training than lower reps, higher weights. It is absolutely ridiculous to see some fit female doing squats with 5 lb. weights….It's a waste of time.
Another point has to do with osteoporosis. Using light weights with lots of reps will do virtually nothing for making bones stronger.
Here is a fact. Women should train virtually the same way as men: big, compound multi-joint exercises like squats, lunges, presses, swings, chins, rows, etc. To get stronger without adding unwanted weight, do lower reps/higher weights the exact opposite of what most so-called experts would recommend.
The science behind strength training doesn’t change because a female is doing the training. At our facility in Media Pa, we train the women exactly like the men with the only difference being the loads used. We don’t have separate training programs for men and women.
Here, are some of the reasons why women should be strength training:
- Builds bone strength
- Builds tendon, and ligament strength
- The only way to build lean body mass (LBM), which helps maintain a higher metabolism
- Helps decrease the chance of falls and other injuries.
- Can improve mobility/ROM
- It can improve the strength of the heart muscle
- Empowers females and gives them a sense of accomplishment
- Improves quality of life and functionality
- Improves coordination and balance
And if that isn’t enough, it’s fun! 🙂
So ladies, get rid of the pink / lime green colored dumbbells, grab some heavier weights and go for it. You will be amazed and thrilled at the results you will achieve with a well rounded, well designed strength training program. It truly can be transforming.
Train hard and train smart!
Bruce Kelly MS CSCS is a personal trainer and strength coach and the owner of Fitness Together in Media Pa.
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