The 3 Biggest Strength Training Myths for Women

 by: Lisa Ritchie

Many women hesitate to work out with weights because of misconceptions they may have heard through the grapevine or gossip. Weight training can help attain many of the goals that women reach for, such as weight loss and a firm jiggle-free figure. Plus the stigma of the muscle-head weight room is gone these days. Walk in to any health club and you’ll likely see as many women pumping iron as men. Let’s dispel some common myths:

MYTH # 1 “Strength training will make me bigger and bulkier. I don’t want big muscles.”

TRUTH: Exercising with weights or resistance bands changes body composition, helping to reduce body fat and increase muscle. Muscle is denser than fat so a pound of muscle will take up less space than a pound of fat. Weight training can help you lose inches, tighten and firm up yet you may weigh the same or even slightly more than you did before you started resistance training. Muscle also burns more calories at rest than any other tissue so your metabolism will naturally increase making it easier to maintain your weight loss. In addition, your body would have to be producing a lot more testosterone to achieve the massive muscles of a professional bodybuilder.

MYTH # 2 “Women should avoid high intensity or heavy load training”.

TRUTH: Every one, whether male or female, should train at an intensity high enough to result in progress, either by increasing the weight load, the number of repetitions, the number of sets or the order of the exercises. There is no evidence that women can’t train at intense levels. This can be one of the hidden reasons why women never achieve the results they’re seeking. Don’t be afraid to push yourself!

MYTH # 3 “Women should train differently than men”.

TRUTH: All research and evidence suggests that both sexes can follow the same weight training routines and achieve similar results. There is also no research to indicate than women are more likely to get

injured during weight training than men. Although women do have about two-thirds the strength of men, that absolute measurement can be deceiving. Size and body structure are better explanations for the strength differences between the sexes. In addition women have a higher body fat percentage than men.

Weight training not only strengthens bones it also helps strengthen the supporting connective tissues, such as cartilage, ligaments and tendons, to gain better flexibility and range of motion helping reduce the risk of osteoporosis.

Strength workouts help build muscle which is more metabolic active. Muscle cells burn more calories, even at rest, than fat cells do. This can help in your overall weight loss efforts.

Psychologically a fit body usually means a positive, confident, fit mind. Being in shape feels good! You know the old saying, “when you look good, you feel good!” Plus developing and maintaining a regular workout routine helps develop discipline and a sense of accomplishment.

Life gets easier. When you’re strong and in shape, day to day chores become a lighter burden. Lifting groceries or children, bending, reaching, stretching, getting into and out of the car. All these life activities become easier when your body is in optimal condition.

If you’re not sure where to start you can hire a certified personal trainer to set up a beginner’s program for you or try one the many DVD’s available!


These statements have not been evaluated by the food and drug administration.  The preceding information and/or products are for educational purposes only and are not meant to diagnose, prescribe, or treat illness. Please consult your doctor before making any changes or before starting ANY exercise or nutritional supplement program or before using this information or any product during pregnancy or if you have a serious medical condition.

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