MYTH 1 - "Lifting heavy will make you look like a man!"
For women, jumping into the world of fitness can be terrifying. Countless studies show that women who do resistance training are stronger, leaner and happier than women who do not. Many women have a tendency to think that they have special needs being a female and if they trained in a similiar manner to that of a man, they would start looking like a male bodybuilder, growing more muscles than they desire. This article aims to debunk the many myths of women and training.
What resistance/weight training does to your physique is entirely up to your genetic make-up (DNA). The difference in physiques comes from genetics, how we eat and the movements, volume and intensity of our workouts.
MYTH 2 - "Muscle will turn to fat when you stop training."
In the presence of good nutrition and rest, a muscle grows in size as a result of a challenging resistance training programme in a process known in the science world as hypertrophy. But when you stop training, the reverse occurs in a process known as atrophy, where the muscle simply becomes smaller.
Myth 3 - "Women need to perform aerobics to lose fat."
Even if you want to be a competitive runner, studies show that resistance training helps increase your aerobic performance. In fact constant running can cause atrophy and doesn't help build strength or help you find that balanced physique with multiple studies confirming that consistent endurance training may not be the best for fat loss.
MYTH 4 - "Weight training increases chest size."
Women's breasts are composed mostly of fatty tissue. Therefore, it is impossible to increase breast size through weight training. As a matter of fact, if you go below 12% body-fat your breast size will decrease. Weight training will increase the size of your back, so the misconception probably comes from confusing an increase in back size with an increase in cup size.
MYTH 5 - "You need to work every muscle individually."
Not only is it unnecessary to work each of your more than 600 muscles separately, you actually get better results by performing compound movements (movements that require many muscles working together). Think squat, lunge, dips, deadlift and pushups.
Multi-joint movements burn way more calories than single-joint movements.
Hopefully reading these 5 myths will allow some women to feel more confident and assured about weight training.
Thanks for reading. For specific training advice or if you want to try a proper training session by a highly educated personal trainer please contact Atlas Elite Fitness.