#1: Weight training makes you bulky.
“I don’t want to get too big”
“Weights make my arms look big”
“I don’t want to be a bodybuilder”
This is probably one of the biggest misconceptions many women have about weight training. Weight training DOES NOT make you bulky. Eating loads of fried food, desserts and snacks do. Weight training combined with a proper caloric deficit diet will make your muscles stronger and denser. You will lose overall body fat and achieve that “toned” muscle appearance.
#2: “I should do more crunches to burn belly fat”
Spot training is another common myth. Doing lots of exercises for your abdominal will strengthen your abdominal muscles without actually “burning” the fat in that area. In fact, it might make your waist bigger when you don’t have a proper diet.
Everyone is genetically predisposed to store fat various areas in a specific order. For example, most women tend to store fat in the pelvis, buttocks and thighs region; therefore, it is also tougher to lose fat in those areas. Spot training will not burn more fat from these specific areas; doing large compound movements incorporating many muscle groups burns more calories – even after your workout!
#3: “I shouldn’t be doing that, that’s for Men”
There’s no such thing as a “Man’s exercise”. There’s no reason for a woman to not perform barbell squats, pull-ups, deadlifts, lunges and any other intense weight training routines. In fact, it is essential for women to do these exercises in order to achieve that tight and lean body look faster!
#4: Women who are older should not weight train
Older women tend to avoid weight training for fear of injuries – not knowing that a lack of weight training allows their muscles to become weaker and increases the potential for osteoporosis.
Studies have shown that weight training can help to prevent osteoporosis-related fractures and even help restore some function to older women with knee osteoarthritis.
#5: “But if I stop working out my muscle will become fat!”
Muscles CANNOT turn into fat. Muscles and fats are totally different tissues and cannot magically “transform” into each other. This misconception exists mainly because some people who have been lifting weights for a while and gained muscle do not reduce their caloric intake when they stop lifting. Therefore, they get fatter due to the fact that they are exhausting fewer calories and eating a caloric surplus. Their muscles get smaller due to atrophy since they have stopped lifting.
If this post got you interesting in strength or weight training, try our Functional Strength Training class or contact us for 1 on 1 Customized Personal Training!