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Introduction
Hey there! Welcome, or welcome back! Have you ever heard the saying that women lifting weights will make them bulky? Or maybe you’ve been told that cardio is the only way to lose weight? For far too long, women have been told to avoid weightlifting. Society has often pushed the idea that weightlifting is a “man’s activity” and that women should stick to lighter exercises or focus solely on cardio. This outdated mindset has led many women to miss out on the incredible benefits of strength training. Well, today I want to look into why these myths exist, share some facts, and explain how to build muscle effectively as a woman!
By the end of this guide, you’ll see why weightlifting is not just for men and why every woman should consider picking up those weights. Ready to get started? Let’s go!
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Table of Contents
- Introduction
- Common Myths About Women Lifting Weights
- Chapter 2: Facts About Women and Weightlifting
- Women Lifting Weights: Conclusion
- Further Resources
Common Myths About Women Lifting Weights
Myth 1: “Lifting weights makes women bulky.”
How many times have we heard that lifting weights will make women look like bodybuilders? Spoiler alert: It won’t. Women just don’t have the same hormone levels as men to bulk up like that.
The hormone primarily responsible for significant muscle growth is testosterone. Men naturally have much higher levels of testosterone than women, which is why they can build larger, bulkier muscles more easily. Women, on the other hand, have about 15-20 times less testosterone. This means that while weightlifting will certainly help women build muscle, it won’t lead to the kind of bulk seen in male bodybuilders.
Instead, what happens when women lift weights is that they develop lean muscle mass. This muscle mass doesn’t just enhance strength; it also helps with muscle definition, giving you that sought-after “toned” look. Muscles become more visible and pronounced, but not bulky.
Myth 2: “Weightlifting is dangerous for women.”
Some people think that weightlifting is just a recipe for injuries. But, when you use the right form and start with weights that are appropriate for your level, weightlifting is super safe. Plus, it actually helps prevent injuries by strengthening your muscles and joints.
The key to safe weightlifting lies in proper technique and gradual progression. Just like any other physical activity, weightlifting carries some risk if done incorrectly. However, with the right approach, those risks are minimised significantly.
Myth 3: “Cardio is better for weight loss than weightlifting.”
I used to think that too! But, weightlifting boosts your metabolism by contributing to a higher BMR (more on this later!) and helps you burn calories even after your workout is over.
When you do cardio, you’re definitely burning calories – and that’s great. But the calorie burn tends to stop when you finish your run, bike ride, or dance class. Weightlifting, on the other hand, continues to burn calories even after you’ve put the weights down.
This is known as Excess Post-Exercise Oxygen Consumption (EPOC), or the “afterburn” effect. Essentially, your body continues to use energy to repair and build muscle fibres that were broken down during your workout, leading to a higher calorie burn for hours, and sometimes even days, post-exercise.
Myth 4: “Women should only lift light weights.”
Ever been told to stick to those cute little pink dumbbells? Lifting heavier weights is what really helps build strength and muscle tone. And trust me, it feels amazing to lift something heavier than you thought you could.
Light weights are often marketed to women under the premise that they’ll “tone” muscles without making them bulky. While light weights have their place, especially for beginners or those rehabbing an injury, they aren’t as effective for building significant strength or muscle tone.
To see real progress, you need to challenge your muscles, and that means lifting heavier weights.
When you lift heavier weights, you engage more muscle fibres. This increased engagement helps build stronger, more defined muscles. Your body adapts to the stress of lifting heavier weights by growing stronger and more toned.
Many women are hesitant to lift heavy due to the fear of becoming bulky or because they believe it’s not “feminine.” However, as we’ve already discussed, women don’t have the same levels of testosterone as men, making it much harder to bulk up.
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Chapter 2: Facts About Women and Weightlifting
Fact 1: Weightlifting improves bone density.
Lifting weights helps keep your bones strong. This is especially important as we get older. In fact, many women have faced more bone health issues later in life because they were discouraged from weight training. Society often pushes the idea that weightlifting is a “man’s activity” or that women should stick to lighter exercises.
Bone density refers to the amount of bone mineral in bone tissue. Higher bone density means stronger bones, which are less prone to fractures and osteoporosis. As we age, especially post-menopause, women are at a higher risk of developing osteoporosis, a condition where bones become weak and brittle.
Weightlifting stimulates osteoblasts, the cells responsible for bone formation. you’re putting stress on your bones. This stress signals your body to build and strengthen bone tissue. Think of it as your bones getting a workout, much like your muscles do. This process is crucial for maintaining bone density and overall bone health.
Fact 2: Weightlifting boosts metabolism.
Building muscle helps you burn more calories even when you’re not doing anything.
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic functions like breathing, circulating blood, and cell production while at rest. Muscle tissue is metabolically active, which means it burns more calories at rest compared to fat tissue. So, the more muscle you have, the higher your BMR.
When you lift weights and build muscle, you’re essentially increasing your body’s calorie-burning engine. Even when you’re lounging on the sofa or sleeping, your body is burning more calories just to maintain that muscle mass. This not only helps with weight management but also boosts your overall energy levels.
Fact 3: Weightlifting enhances mental health.
Ever had one of those days where you just feel blah? Weightlifting can help with that too. It’s a great way to reduce stress, boost your mood, and increase your confidence. Plus, it feels so good to see yourself getting stronger.
Reduces Stress: Weightlifting releases endorphins, the body’s natural feel-good chemicals, which help alleviate stress and anxiety, making you feel more relaxed and at ease.
Boosts Mood: Regular weightlifting increases the production of serotonin and dopamine, which are crucial for mood regulation. Exercise has even been demonstrated to have antidepressant-like effects by increasing these two brain chemicals, similar to the action of certain antidepressant medications. It acts as a natural antidepressant, leaving you feeling happier and more energised. (Mélançon et al., 2012) (Kugaya et al., 2003) (Larisch et al., 1997) (Ryan et al., 1998) (Banasr et al., 2004)
Increasing Confidence: Seeing your progress and lifting heavier weights boosts your sense of accomplishment and confidence, both in and out of the gym. This newfound confidence can help you tackle challenges in other areas of your life.
Fact 4: Weightlifting promotes functional strength.
Think about all the daily activities that become easier when you’re stronger – carrying groceries, playing with your kids, or even just climbing stairs. Weightlifting helps with all that by building practical, functional strength.
Functional strength refers to the type of strength that directly improves your ability to perform everyday tasks. It’s not just about lifting heavy weights in the gym; it’s about enhancing the strength you need to navigate your daily life with ease and confidence. Functional strength training focuses on exercises that mimic real-life movements and improve overall stability, coordination, and power.
Imagine how much easier and more enjoyable life becomes when you can effortlessly lift heavy grocery bags, play actively with your children or grandchildren, or move furniture without straining yourself. Weightlifting enhances your functional strength, making these everyday tasks less daunting and more manageable.
Functional strength isn’t limited to everyday activities; it also translates to better performance in sports and recreational activities. Whether you enjoy running, cycling, swimming, or playing tennis, weightlifting can improve your endurance, power, and agility. This means you can participate in your favorite activities with greater enthusiasm and less risk of injury.
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Women Lifting Weights: Conclusion
Weightlifting is for everyone, regardless of age, fitness level, or gender. So no matter what, you can find out the power of strength training and challenge those outdated notions that have held women back for too long. Weightlifting offers so many benefits, from boosting metabolism and improving bone density to enhancing mental health and building functional strength.
Whether you’re just starting your fitness journey or looking to take your workouts to the next level, weightlifting can help you achieve your goals and transform your life. Imagine feeling stronger, more confident, and healthier than ever before. Weightlifting isn’t just about physical strength; it’s about building a stronger, more resilient you.
Further Resources
Books
New Rules of Lifting for Women by Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove
Science of Strength Training by Austin Current