Women and strength training – time for the truth

Women and strength training were two things that, until a few years ago, had not been put together in a sentence in most circles.

Many of us were introduced to exercise by our mothers, in the middle of the living room, following the instructions of a motivational trainer dressed head to toe in lycra (I could be showing my age here). For decades, women have been guided towards predominantly cardiovascular activities; step classes, running, Zumba, Pilates, and yoga were the closest things to strength training many women got.

As women, we have been conditioned to associate weight loss, healthy lifestyles, and the ‘perfect’ body with long, hard cardiovascular training. For a very long time, TV, magazines, and the internet reinforced this for us all, until recently.

The last few years have seen a significant shift in the fitness industry and attitudes in mass media; strength training is the new cardio, and strong is the new skinny.

With this dramatic shift in direction towards promoting strength in women, many women feel confused and hold onto what we were told when cardio was king.

It is time to examine some of the myths about strength training, uncover the truth, and discover some of the benefits of lifting heavy regularly.

Lifting weights will make me look manly

Let’s get to the root of this one. For years, the primary visual examples of women who lifted weights in the media were images of female bodybuilders from the ’80s and ’90s. Don’t get me wrong, I greatly respect these women, but this is not what lifting weights as a woman does to your body; these women are the exception, not the rule. To take a female body and make it look manly requires a combination of hormone manipulation and pharmaceutical supplementation; unless you have a massive imbalance in your testosterone levels, you are safe and won’t look manly just from lifting weights. Lifting weights will increase your muscle mass but will not turn you into a man.

Lifting weights will make me look bulky

This is a common response when the topic of strength training is raised with women. The truth is that lifting does not cause bulk. Bulk requires excess calories, testosterone and heavy lifting. Women do not have a large amount of testosterone, so it is hard to become ‘bulky’. You will gain weight if you eat more than you need and lift weights, but you can gain weight if you eat more than your body needs. Eating a balanced diet will help you build muscle and look more toned. Over time, the amount of fat between your muscles and skin will reduce, and you will look leaner and more muscular. If people think that is bulky, then they have probably never picked up a weight themselves.

Lifting weights will not help you lose weight

If your goal is to look like a stick-thin model, weightlifting probably isn’t for you. Weightlifting is the fastest way to change your body composition; it will help you burn fat and build muscle. However, numbers on a scale aren’t the most reliable measure of change. Reducing body fat and increasing muscle mass may not show on the scale, but it will show in how your clothes fit and the new wardrobe you need to buy.

Lifting weights is dangerous

Lifting weights can be dangerous, but so can running.  The danger comes from undertaking any activity with poor form.  When lifting weights, the risk usually stems from a combination of heavy loads and poor technique.  If you took up running, you would not start by doing a marathon; you would learn proper running technique and build up distances over time.  The same principle applies to lifting weights: start with a broomstick to master technique and form, then move on to a bar and start adding weights, reducing the risk of injury.

Lifting weights turns your fat into muscle

I would love to say that is a fact, but it is not. In a magical world of unicorns and calorie-free chocolate, this may be the case, but in our world, fat cannot turn into muscle; it is physically impossible. The same applies to the reverse; muscle will not become fat. Lifting weights will help you burn fat, but it will not turn into muscle.

Now that we have dispelled some common myths about women and strength training, it is time to examine some of its benefits.

Reduce your risk of osteoporosis

By undertaking weight-bearing exercises, you are stressing your bones. Don’t worry; this is a good thing. Stressing the bones will increase bone density and reduce the risk of osteoporosis. As a woman, this is especially important, as we are at greater risk of osteoporosis than men as we get older.

Reduce the risk of depression

Strength training has a side effect; it increases the level of endorphins in your body. These are the natural opiates the brain produces that make you feel great. Studies have shown that strength training is a natural antidepressant and improves sleep quality and general well-being.

You will lose body fat

Strength training is the best way to increase your lean muscle mass; the more muscle you have, the more calories you burn, so your body will use its fat stores as fuel.

Reduces the risk of injury as you age

When you have strong muscles, tendons and ligaments, they are less likely to give way under stress, which means you are far less likely to get injured.

You will look great

This is not shallow; it is simply honesty. Most people start an exercise program to change how they look. Lifting weights will give you a lean, toned, and fit body, making you feel and look amazing.