Do women need strength training exercises?


Do women need strength training exercises?

The number one persistently persistent myth is weight training bulks women up. Nothing could be further from the truth. The only things bulking women up are those biscuits, breads, and bagels.

Lifting heavy weights benefits women and is one of the best ways to increase strength, while simultaneously improving muscle tone. Here are the top 3 myths:

Myth 1: Strength training causes women to become larger and heavier.

The truth is strength training helps reduce body fat and increase lean tissue. Muscle takes up less space than fat. Muscle is also 100% more metabolically active, and along with diet and the appropriate amount of cardiovascular exercise will help to accelerate your weight loss. The payoff…you’ll be leaner, more toned, and defined.

Myth 2: Women should avoid high-intensity or high loading training. Women are typically encouraged to use limited resistance, such as light dumbbells, in their strength exercises. Women need to train at intensities high enough to cause adaptation in bone, muscle, cartilage, ligaments, and tendons. When exercise intensity provides insufficient stimulus, you’ll gain insufficient benefit. To gain maximum benefit from strength training, women should often perform their exercises at or near the repetition maximum for each. Lifting heavy weights will produce the firm, fit, and cellulite free looking body that most women covet.

Myth 3: I exercise so I can eat whatever I want. This is another big myth. Listen, exercise is no substitute for poor nutrition. Contrary to popular belief, you simply cannot eat poorly and exercise the poor choices away in a thirty minute jog on the treadmill. Sorry, it just doesn’t work that way.

The Top 5 Training Myths


The Top 5 Training Myths

Myth No. 1:

I need exercises to work my ‘lower abs’ and melt off my pot
First of all, there’s no such thing as ‘lower abs.’
The six-pack you’re going for is really one long muscle, called the
rectus abdominis, that extends from below your chest to your pelvis.
To work your abs, you should do exercises to target all four muscles:
the rectus abdominis, internal and external obliques and the
transverse abdominis. Second, doing crunches won’t help you get a
‘six-pack’ if you have a bed of fat across your abdominal area. In
order the see the muscles, you must bring down your body fat.

Myth No. 2:

Whenever I’m not tender the next day, I didn’t exercise tough
A lot of people apply muscle tenderness as a estimate
of how good their workout is. Nonetheless, muscle tenderness is
induced by small splits in the muscle fibers and, although some
tenderness is awaited if you regularly vary your program, being tender
for days after your workout most likely means you overdid it.
Whenever you’re tender after every workout, you’re not permitting your
body time to recoup, which is when you go through the most muscle
development. To prevent tenderness, you should warm up before your
workout and stretch out before and after. Whenever you experience
tenderness, rest for a day or so and then do the same exercises that
stimulated you to be sore in the beginning, only lower the intensity

Myth No. 3:

If I can’t workout often enough and hard enough, I might as
well not even do it.
The general rule for weight loss is to
do cardio 4-5 times a week for 30-45 minutes as well as weight
training 2-3 times a week. Some people simply don’t have the time to
plan out their schedule to prioritize training time and they think,
since they can’t do all of that, why do ANY of it? Remember: Any
exercise is better than no exercise, even if it’s only a 15-minute
walk. Being physically active is proven to reduce stress and make you
healthier. So, even if you can’t make it to the gym, you have no
excuse not to do something active each day.

Myth No. 4:

Strength training will make me “bulk up” Some women
avoid weight training because they don’t want to bulk up. However,
strength training is a critical phase to maintain a healthy state of
condition and will strengthen your body not just the muscular/skeletal
system but all systems will be improved. Strength training will also
create sustainable fat loss because muscle is so energy demanding and
melts fat off the body with the right nutrition to compliment your
training. There are many researched effects of weight training on
women and findings that “the average woman who strength trains two to
three times a week for eight weeks will gain lean muscle mass and
lose body fat. Women typically don’t gain size from strength
training, because compared to men, women have 10 to 30 times less of
the hormones that cause bulking up.”

Myth No. 5:

If I eat more protein, I can build big muscles.
Building muscle mass involves two things: Using enough weight to
challenge muscles beyond their normal levels of resistance and eating
more calories than you burn. There are other training variables you
can incorporate to achieve intensity levels to build muscle, but safe
overload is the priority. Eating just higher amounts of protein is a
good start, but balanced nutrition including good fats and low
glycemic carbs is crucial for delivering the right nutrients to your
body to achieve the optimal results. Muscle building is also related
to hormone production. Testosterone, Growth Hormone, Insulin, IGF-1
are the most important to help you build lean muscle.