Are you tired of sifting through endless fitness advice for women that all seem to say the same thing? Cardio, cardio, and more cardio? While cardiovascular exercise is undoubtedly important for overall health, it’s time to bust the myth that resistance training is not for women. Women often believe that lifting weights will make them bulky, look unfeminine, or worse, get hurt. But in reality, resistance training offers a myriad of benefits for women of all ages and fitness levels. Let’s take a look at some of the most common myths about women and weightlifting and show you why you should embrace resistance training as part of your fitness journey.
Myth #1: Women should not lift weights during pregnancy:
It’s often that lifting weights during pregnancy is harmful to the baby. However, lifting weights can be safe during pregnancy as long as certain precautions are taken.
There are several benefits to continuing resistance training during pregnancy, including improved muscular strength, endurance, and overall physical fitness.
Certain precautions should be taken to ensure the safety of both the mother and the baby. In general, resistance training exercises that involve lying on your back or putting too much pressure on your abdomen should be avoided during pregnancy. It is also important to avoid exercises that increase the risk of falls or injury, such as exercises that require quick movements or jumping.
So don’t be afraid to do some light exercise during pregnancy, you certainly don’t want to become inactive.
Myth #2: Women will become bulky
One of the most common myths about women lifting weights is that they will become bulky and develop a muscular physique. Women typically have a harder time becoming bulky or “muscle-bound” than men for several reasons. Mainly because women have lower levels of testosterone than men. Testosterone is the hormone responsible for building muscle mass, so women’s bodies are simply not naturally inclined to develop large muscles in the same way that men’s bodies are. In fact, the average woman has only about 5-10% of the testosterone levels of the average man. Other factors such as genetics and muscle fibre type also contribute.
Women can still benefit greatly from weightlifting by improving their strength, endurance, and overall fitness without worrying about becoming overly muscular.
Myth #3: Resistance training is not for older women
Another myth is that resistance training is only for younger women and is not suitable for older women. This is not true, weightlifting can be beneficial for women of all ages, including older women. Weightlifting, or resistance training, can be especially beneficial for older women as it can help counteract age-related muscle loss, known as sarcopenia.
It’s important that if you are starting out exercise you begin slowly, and gradually increase the intensity as you progress. This is especially important for older people as they are more at risk of injury.
Myth #4: Women Should Only Lift Light Weights
Women should not restrict themselves to lifting only light weights because doing so limits their potential for strength and muscle growth. The myth suggesting that women should focus on high-repetition, low-weight exercises to achieve a more toned, leaner look is simply false.
As mentioned above, lifting heavier weights will not make women bulky or masculine. In fact, lifting heavier weights can help women develop lean muscle mass, increase bone density, and boost their metabolism. By challenging themselves with heavier weights, women can achieve their fitness goals more effectively and efficiently. Additionally, lifting heavy weights can boost confidence and empower women to feel strong and capable in all areas of their lives.
Myth #5: Women can’t lift as much weight as men.
This myth is based on the assumption that men are naturally stronger than women and that women’s bodies are not built for heavy lifting or strength training. However, this is not entirely true. Research has shown that with proper training and nutrition, women can achieve similar levels of strength and muscle mass as men.
Lifting heavy weights is not just about the amount of weight lifted, but also about relative strength. Relative strength refers to a person’s strength relative to their body weight. Women tend to have less body weight and less muscle mass than men, but this does not mean that they are not capable of lifting heavy weights in proportion to their body weight.
While men may have some physiological advantages when it comes to strength, women are fully capable of lifting heavy weights and building strength with proper training and nutrition.
Thanks for reading,