Weightlifting Myths for women
When it comes to weightlifting for women, there are many misconceptions. From turning into the Hulk to ONLY sticking to cardio, what are the actual weightlifting myths we should forget?
Weightlifting Myths Busted
We are going to save you the time by telling you to stop listening to all of the nonsense.
Yes, weightlifting IS good for you and lifting heavier weights is even better when done properly. There may be several thoughts going through your head, most of them are probably misconceptions about weightlifting for women so let’s go through the 3 top weightlifting myths together.
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1. Weightlifting makes you bulky
False. While, it is possible to achieve a toned physique with some muscle definition, getting huge muscles is actually more of a guy thing due to testosterone.
The women bodybuilders (or any bodybuilder for that matter) you see have a stacked diet packed with protein and supplements.
Strength training won’t make you automatically bulk up. It will help increase some muscle mass which will increase your metabolism and help you burn more fat.
2. The more the reps, the better
True and false. It depends on your goals!
If you want to increase muscle mass, stick to heavier weights with fewer reps while performing more reps increases your muscular endurance. For example, the repetition range depends on your goals:
- 3-5 repetitions – high-intensity levels; advanced strength training; build explosive strength, muscle mass, power, and speed.
- 8-12 repetitions – intensity levels are moderate to high; intermediate to advanced strength training; build muscle mass, strength, and speed.
- 15-26 repetitions – intensity levels are moderate to light; beginners to strength training or advanced for professional athletes; build moderate muscle mass, stamina, and endurance.
- 26-45 repetitions – intensity levels are light; beginners to strength training / advanced for competitive athletes; build minimum muscle mass and build endurance.
Repetitions in the lower range help build definition and strength, while the 8-12 repetition range should be performed for building muscle mass and strength.
3. Weightlifting can fix trouble spots
False. Performing the same ab exercises will not get rid of unpleasant bulges only from that specific area. Spot reduction is a myth and the only way you can fix trouble spots is by combining strength training with cardio.
Cardio is important to reduce the overall fat from your body, including your trouble spots and strength training is required for lean muscle mass.
According to Drew MacKay Timmermans, B.S. in Kinesiology, “It is true that you cannot spot reduce with certain exercises. While exercising, the body releases hormones such as epinephrine, norepinephrine, glucagon, and growth hormone.
These hormones have the specific task of signaling your fat cells that energy is needed in the muscles. Hormone-sensitive lipase (an enzyme that breaks down triglycerides in your fat cells) then acts to release fatty acids into your bloodstream that then travel to the muscle cells to be used. These hormones act on all fat cells in the body [not a specific area].”
There you have it, 3 weightlifting myths for women, busted! It’s time to develop toned muscle mass while improving your strength and burning more calories!
So forget these weightlifting myths and start working towards your goals today.