Why Females Need to Strength Train (3 Myths Debunked)
Debunking 3 Myths Why Women Avoid Strength Training
Strength training is key for everyone’s health.
And yes ladies, that includes YOU.
I single you out because for so long strength training came with a bit of a stigma. Guys were often the ones in the weight training side of the gym, while ladies were more so in the cardio section or in a yoga/Pilates class.
Collectively, we’ve recently started to come around on that way of thinking (thank goodness!). We’ve noticed it firsthand in our personal training clients at Functional Elements as women have become much more interested in getting stronger and more “toned”.
We’re very fortunate at Functional Elements to have an opportunity to educate all of our clients, male and female, about the importance of skeletal muscle mass – especially as we age.
And while a variety of exercise types and movements are beneficial, we believe strength training is most important because of its direct impact on body composition.
That being said, myths about female strength training are prevalent. We have new clients all the time who are still scared to incorporate weights or resistance training.
Below are the TOP THREE MYTHS about female strength training we hear most often that I’d like to debunk in an effort to encourage more women to start doing it!
1. LIFTING WEIGHTS WILL CAUSE ME TO “LOOK BULKY”
You know, “bulky.” Big muscular arms and legs. Incorporate some consistent weight training and it’s bound to happen, right?
Nope. Not unless you really want it to.
To get ‘bulky’ from strength training would require a very specific, intense program (i.e. heavy weight training, hours and hours per week, and a subsequent caloric program to support it) done consistently over a long period of time.
But that’s not what most of our female personal training clients at Functional Elements (or in general) are looking for. They want some tone. They want lean muscle. And we design programs specifically for this goal.
Even so, in some cases there is a chance that strength training will cause you to gain some weight. But that’s not necessarily a bad thing if that gain comes in the form of lean body mass.
This can make you look and feel leaner, and more toned … here’s why:
Muscle is less dense than fat, meaning it takes up less space on your body.
By losing fat and gaining muscle you can weigh the same, or even gain a little bit, but you will actually be “slimmer” than you were.
Think of weight training as an investment that pays serious dividends down the road. The more muscle you can accumulate, the more calories and fat your body can burn over time.
Don’t look at your goals as what you’re not losing but focus on what you’re gaining, both physically and emotionally.
You will feel and be stronger and leaner.
2. STRENGTH TRAINING MEANS YOU HAVE TO LIFT HEAVY
Women may go to a gym a feel intimidated seeing men lifting big dumbbells, and this leads to a thought that to get results they need to do the same.
This can lead to a feeling of dejection and fear of injuries. I’ve seen it, and I’ve talked to plenty of female personal training clients who have felt this way at one time or another.
While one style of programming that involves heavy resistance and low reps can increase strength and muscle gain, studies have shown strength training in any form can lead to strength and muscle gain.
Strength training at whatever level can yield positive results. A well-designed program with proper progression is key to maximizing results.
3. I’M TOO OLD TO SEE BENEFITS FROM STRENGTH TRAINING
It’s never too late to start strength training.
In fact, it is critical at any age to avoid sarcopenia, the gradual loss of muscle mass.
For most women, sarcopenia begins after age 35. Contrary to popular beliefs, the loss of muscle mass and strength is less a function of aging, but more a product of inactivity.
The adage of “use it or lose it” is a great way to describe this occurrence.
A recent study (J Cachexia Sarcopenia Muscle; Morley, Anker, von Haehling, et al) shows that resistance training is the best way to prevent and reverse the loss of muscle for older adults.
Resistance training is the most effective and long-term strategy to preserve muscle and make positive changes in body composition.
In addition to strength gain and positive changes in body composition, strength training strengthens bones and joints and can reduce anxiety by improving body image.
So next time you feel like moving, instead of getting on that elliptical machine, pick up that dumbbell or kettlebell and get strong!
Before doing so, however, incorporating the right fitness program for you is KEY to results and a safer workout. Seek the help of a qualified professional (we know of a good one!) and help make sure what you are doing is on track for YOUR BODY and YOUR GOALS.
Our Functional Elements 14-day 360° is a great place to start!
Remember…
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!
Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC
Functional Elements Training and Nutrition
TRAIN FOR LIFE
functionalelements@gmail.co
http://www.functionalelements.net
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