2 Myths About Women and Weight Lifting Debunked
Myth: Strength Training Makes You Bulky
Fact: There is no scientific evidence to support this statement.
The fact that there is no scientific proof to back up the claim that strength training makes a person bulky does not mean it doesn’t have an effect on your physique. However, it is important to note that there are several factors involved in the way your body looks after you lift weights. These include genetics, age, dieting habits and other exercise routines.
Strength training can certainly increase muscle mass but it cannot change the shape of your bones or muscles. If anything, strength training may actually cause them to become smaller due to increased bone density and decreased fat storage.
It is also important to realize that strength training does not necessarily lead to a leaner body. While some studies show that women who do resistance training tend to gain more muscle than those who don’t, others show no difference between the two groups. And while some studies suggest that strength training increases testosterone levels in men, others show no such effects. So if you want to get ripped without gaining any extra bulk, then you need to eat right and stay active!
Myth: Muscles are only for boys
Fact: Numerous studies now show that women who do strength training gain health benefits without the side effect of extra bulk.
Most women are reluctant to strength train because they fear becoming “bulky”. This is a common misconception, as the average woman simply does not have the hormones necessary to build bulky muscles anyway. Building muscle requires a great deal of work and dedication and while it is certainly possible for a woman to become “toned” through strength training, it is not likely that she will become bulky.
The main reason women fear bulking up through strength training is due to a lack of knowledge concerning the subject. There are several common misconceptions about strength training that have been perpetuated over the years in magazines, in the media and even by some health professionals. While these myths may have had a shred of truth at one time, they are outdated and do not apply to the majority of people today.
If you are concerned about bulking up, rest assured that it takes a lot of time and hard work to achieve this. It is not likely that you will inadvertently become bulky by strength training a few times a week. In fact, if this is a major concern of yours, simply don’t eat so much or so little and you will not have to worry about this potential side effect.
So go ahead and lift with confidence! There is no need to worry about getting bulky.
3. Tips For Your First Strength Training Workout
Goals are an important part of every fitness program.
If you don’t know where you’re going, how will you know when you get there?
Having goals and objective helps to keep you focused on what you want to achieve and how you plan to get achieve it. By having specific goals, you can create a personalized strength training routine that will help you reach your objectives.
If you don’t have any fitness goals at this time then perhaps you should take some time to write down some goals you would like to achieve in the next month, six months and one year. Once you know specifically what you would like to achieve, it will be much easier to plan a customized strength training routine around your goals.
If you already have a strength training routine that you really like then it might be time to change it up by either adding more weight, decreasing your rest periods or increasing the number of reps. Varying your workouts is important in order to keep both your mind and your body interested in the program. If you continue to do the same workout week after week then your body will quickly adapt to the routine and it won’t have the same effect.
Sources & references used in this article:
Strength training for women: Debunking myths that block opportunity by WP Ebben, RL Jensen – The Physician and sportsmedicine, 1998 – Taylor & Francis
Debunking the myths about training load, injury and performance: empirical evidence, hot topics and recommendations for practitioners by TJ Gabbett – British journal of sports medicine, 2020 – bjsm.bmj.com
Debunking the myth of the “angry Black woman”: An exploration of anger in young African American women by JC Walley-Jean – Black Women, Gender & Families, 2009 – JSTOR
Debunking vaccination myths: Strong risk negations can increase perceived vaccination risks. by C Betsch, K Sachse – Health psychology, 2013 – psycnet.apa.org
Australian Muslim women and fitness choices–myths debunked by J Summers, R Hassan, D Ong… – Journal of Services …, 2018 – emerald.com
4 Caffeine Myths Debunked by C Fairman – bodybuilding.com
Women And Weights: 8 Myths Debunked! by C Smith – alphaedgefitness.com
Major risk factors for cardiovascular disease: debunking the only 50% myth by JG Canto, AE Iskandrian – Jama, 2003 – jamanetwork.com