Strength Training for Women: Debunking 6 Common Myths in Less than 350 Words.
Believe it or not, strength training is healthy for women.
Strength training for men? Not really a question.
But for women, that, unfortunately, is a different story. Let’s quickly debunk some common myths surrounding this topic.
Myth: “Strength training will make women bulky.”
- Truth: Women generally lack the testosterone levels necessary for significant muscle bulking.
- Strength training helps sculpt and tone muscles, creating a lean and defined physique.
Myth: “Women cannot get stronger like men when lifting weights.”
- Truth: Women have the ability to get stronger through weightlifting.
- Progressive overload and consistent training can lead to significant strength gains in women.
Myth: “Women are not as strong as men.”
- Truth: The difference in strength can be explained by differences in body composition. Women tend to have less fat-free (e.g., muscle) mass and more fat mass.
- When comparing individuals with similar fat-free masses, the strength differences between men and women are nearly equal. So, women who engage in weightlifting can develop substantial strength and bridge any remaining gaps.
Myth: “Lifting weights is dangerous for women.”
- Truth: When performed with proper form and technique, strength training is safe for women.
- Start with lighter weights and gradually progress to heavier loads. When needed, seek the supervision/advise of an exercise professional.
Myth: “Cardio alone is enough for weight loss; strength training isn’t necessary.”
- Truth: You can burn a lot of calories when lifting weights. Plus, strength training increases muscle mass, which is metabolically active. This means that the more muscle mass you have the more calories your body will burn throughout the day.
- Combining cardio and strength training is the best approach for enhanced fitness and fat loss.
Myth: “Older women should avoid strength training.”
- Truth: Women of all ages can benefit from strength training. It is particularly beneficial for older women.
- It helps preserve bone density, improve balance, and maintain muscle mass, reducing the risk of osteoporosis, falls, and sarcopenia. Also, when your muscles are stronger, your heart has to exert less effort while performing daily tasks like lifting a baby or carrying groceries.
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