When it comes to staying fit and healthy, you need to combine a healthy diet with regular exercise. There are so many exercise routines that both men and women can try to achieve their fitness goals. For example, you can try running, cycling, or swimming as part of your exercise regimen. To gain muscles and body strength, a lot of fitness enthusiasts, especially men, turn to weight lifting.
Speaking of which, weight lifting is almost always associated with men. Meanwhile, more and more women are discovering the benefits of weight lifting. However, the thought of women lifting weights seems to be a continuing debate until now.
7 women’s strength training myths that should be debunked now
Much has been said about strength training in women. Unfortunately, these are mostly based on unproven myths and lies.
However, these lies are… well, lies. In fact, weight lifting should be for everyone regardless of gender. Still, there are a lot of women who seem to be holding back in trying weight lifting. Here are some myths about strength training in women that should be down the drain right now!
Cardio exercises are the only way to lose weight.
Running is one great example of cardio exercise. In fact, it is the easiest form of exercise one can do. But the truth is that cardio exercises are not the only way to lose weight.
Weight lifting can help you lose weight as well, and add muscles in the process. It’s not what you think it is. Rather, weight lifting can make you look firmer, leaner, and flab-free. It can also improve balance, develop stronger bones, and increase endurance and stamina.
Women can be bulky when they lift weights.
It is true that women can become muscular as a result of years or even decades of rigorous gym training. At the same time, these women have been following a strict diet plan and training schedule. That said, women would take some time to develop muscles – be bulky if you will – unlike men when they lift weights.
Women should only lift up to 3 or 5 pounds.
Unfortunately, a lot of women do not want to lift weights out of fear of being bulky. Although some do weight training, they prefer using those cute 3 or 5-lb dumbbells as their “weights”. More often than not, there will be at least one woman who can deadlift more than 400 lbs as part of strength training.
Expect to feel sore after lifting weights.
A lot of people especially first-timers think that body pain after a workout is a normal thing. Sure, this is true. However, how well you worked out in the gym is not solely based on how painful your arms or legs are the next day.
For one, there is such a thing as “delayed onset muscle soreness”, DOMS in short. It occurs when you do intense physical activities for the first time. But the more you do your routine, the lesser the pain you should feel since your body is beginning to get used to it. Still, it is best to let your body rest and recover and have more time to adapt to increased exercise routines.
Old people should not lift weights anymore.
Unless the elderly person has some medical condition, it might be a good idea to skip the lifting first. Better yet, you should get a clearance from your doctor first before doing any physical activities. Other than that, age should not deter you to be physically fit and even try weight lifting.
Once we hit the 40’s, we will be prone to sarcopenia. It is a common condition among the elderly wherein they lose muscle mass as they age. The result is weight gain and less physical strength and functionality. That said, elderly people should continue being fit through exercise and weight training.
You should eat more meat and protein and stay away from carbs.
If you want to build muscles, you should consume lean meat. But this doesn’t mean we not eat carbs anymore especially if you are working out on the regular. Our body needs fuel to accomplish intense physical activities such as weight lifting.
For those who weigh around 130 lbs, experts recommend consuming about 47 to 60g of protein-rich food daily. But don’t forget your carbs so that you can sustain an intense workout.
Weight lifting set repetitions can deliver results.
In this case, it is not always true. In fact, fitness experts recommend challenging yourself to see results. For example, you need to increase your dumbbell weight by at least 5 percent if you can already lift a 10-lb dumbbell with ease. You can also do about two sets of lifting exercises using weights that you can have a hard time lifting during the second set.
Let us remember that weights aren’t only made for men but also for women. It’s about time that women step out of the treadmill and stationary bikes, and start lifting their butts off that 400-lb barbell with pure confidence!
Do you know more strength training myths?
You should also read: Beginner’s guide to strength training