You’ve probably heard these things about strength training: it makes your legs bigger, you must do special exercises, and you need special equipment. You may even have believed some of them yourself. But if you’re interested in building muscle, whether for aesthetic or health reasons, it’s time to set the record straight on five common myths about women’s strength training. So, let’s debunk these myths and get you on the path to a stronger, fitter, healthier you!
Myth #1: Strength training makes women bulky.
You have probably heard umpteen times that strength training will bulk you up and change you’re your feminine physique. Becoming bulky from strength training isn’t a concern for most women. The reason is simple: women don’t produce enough testosterone to build the same amount of muscle mass as men. The average woman has only around 10% of the circulating testosterone that a man does. (Mostly produced by the adrenal glands in women). Testosterone is a hormone that plays a huge role in muscle growth, and since women have much lower levels of it than men, they’re much less likely to become bulky. The exception would be if they have higher levels of testosterone due to polycystic ovarian syndrome. (PCOS)
When women gain muscle mass from strength training, they usually become more toned, lean, and athletic looking, rather than bulky or overly muscular. So, don’t let the fear of getting bulky hold you back from trying out strength training – it could be one of the best things you do for your health and fitness. Building muscle as a woman is a great way to stay healthy, fit, and strong. Plus, you’ll look amazing too! So don’t let fear of getting too big stop you from trying weight training – you’ll be pleasantly surprised by the results.
Myth #2: Strength training will create big legs.
Lifting weights could indeed increase the size of the muscles in your legs, but many factors affect how big muscles grow. For example, genetics and gender play a role in determining the outcome of strength training and whether it increases or diminishes your lower body size. Strength training increases fat loss while boosting muscle size, so you likely will end up with tighter, more shapely legs rather than large or bulky ones. If you are genetically predisposed to have larger leg muscles, then strength training may help you achieve this look more easily than if you weren’t genetically predisposed to having big ‘guns.’
However, many women who are dissatisfied with the size of their legs are unhappy because they have too much lower body fat rather than excessive muscle. Strength training helps burn excess fat and build lean muscle mass. By incorporating exercises like squats, lunges, and deadlifts into your routine, you’ll not only shape your legs, but you’ll also rev up your metabolism and burn calories long after your workout is over.
Plus, as you build more muscle, you’ll notice that your legs look more defined and shapelier. So instead of focusing solely on the size of your legs, shift your mindset to building strength and confidence through regular strength training workouts.
Myth #3: You need special equipment to begin strength training.
The truth is you don’t need special equipment to strength train. You can use your body weight as resistance at first. You can do exercises such as push-ups, sit-ups, and squats, or try more complex exercises such as planks, burpees, or jumping jacks.
Once you build up your strength and endurance, you can add weights to your routine. Weights will help you build muscle and increase your strength even more. You can try different types of weights, like kettlebells, dumbbells, or even resistance bands. Don’t let a lack of equipment hold you back!
Myth #4: Women should not do pull-ups
Pull-ups are an exercise that builds upper body strength and is one of the most challenging exercises. Women can benefit greatly from doing pull-ups. This exercise boosts upper body strength and endurance while also improving posture and balance. They also help increase stability and core strength, which can lead to improved balance and coordination.
Since push-ups are challenging, start by doing exercises that focus on core, back, and arm strength, such as push-ups, planks, and rows first. These exercises will help prepare the body for the pull-up motion. Women should also focus on proper form and technique when doing pull-ups, making sure to keep the core engaged. Plus, having someone spot them on their first attempt may be beneficial. Using a pull-up assistance band or machine can also help in the early stages. With adequate practice and dedication, women can learn to do pull-ups and build upper body strength.
Myth #5: Using light weights and doing high repetitions is better for women than using heavier weights and fewer repetitions.
This is one of the most common myths about strength training for women, but it’s simply not true. Lifting heavier weights and doing fewer repetitions is just as beneficial for women as it is for men. Lifting heavier weights helps build muscle and strength while also burning fat and improving overall health.
Remember, everyone is different and that the best way to strength train is the way that works best for you. You are stronger than you believe, and your body can handle a lot more weight than you might think, how much you use depends on your goals.
If your goal is to get stronger, you’ll need to lift heavier. But if you want to increase muscular endurance, lighter weights, and more repetitions are the way to go. No matter what your goals are, the key is to focus on good form and technique.
The benefits of strength training include:
- Increased bone density
- Improved muscle tone and definition
- Lower body fat percentage (especially around the waist)
- Better insulin sensitivity
- Greater functionality to do the things you enjoy
- The rewards of getting stronger
Once you start lifting weights, don’t get discouraged if you don’t see immediate results. It takes time to build muscle and lose fat. But your efforts will pay off!
Conclusion
Strength training is an important part of any fitness routine, and all women should feel empowered to take their fitness journey to the next level and reap the rewards. With proper form and guidance, women can safely and effectively add strength training to their fitness journey and achieve their goals. It’s time to break the stereotypes and embrace the many benefits of strength training!
References:
- “14 Benefits of Strength Training, Backed by Science – Healthline.” 16 Aug. 2021, healthline.com/health/fitness/benefits-of-strength-training.
- “Weight-Lifting for Women: Why Women Should Lift – NASM.” blog.nasm.org/weight-lifting-for-women.
- “Strength training: Get stronger, leaner, healthier – Mayo Clinic.” 15 May. 2021, mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670.
- “Researchers study strength-training gender gap, possible solutions ….” 05 Nov. 2020, https://www.sciencedaily.com/releases/2020/11/201105115157.htm.
- Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012 Jul-Aug;11(4):209-16. doi: 10.1249/JSR.0b013e31825dabb8. PMID: 22777332.
Related Articles By Cathe:
How Do You Know if You’re Gaining Muscle When You Strength Train?
Gender & Athletic Ability: Are Men Really Better Athletes Than Women?
Surprise! Bone and Muscle Performance Are Connected
5 Biggest Myths about Female Strength Training
Related Cathe Friedrich Workout DVDs:
STS Strength 90 Day Workout Program
All of Cathe’s Strength & Toning Workout DVDs
Total Body Workouts
Lower Body Workouts
Upper Body Workouts
