Can we please give the whole, "lifting heavy makes me bulky" notion a rest?
[post_ads]Do you avoid lifting heavy weights for the fear that you may injure
yourself or get too bulky? Find yourself sticking to cardio in an
attempt to shed those unwanted pounds? As a female strength and
conditioning coach, I'm going to show you why all those rumors you've
heard about lifting heavy weights are just that: Rumors. Whether you
want to rock that bikini on the beach, feel more powerful in the gym, or
improve your overall athletic ability, strength training can help. So
let's put down those pink dumbbells, pick up the heavy black ones, and finally lay to rest these common misconceptions.
MYTH 1: Lifting weights will cause you to bulk like the Hulk.
As a fitness coach, I can't begin to count the number of times I've
heard women dismiss strength training because they "don't want to get
too big" and would rather "just tone." But unless you plan on taking
anabolic steroids, have insane genetics, and dedicate multiple hours
daily to training, then you're never going to look bulky. The cold, hard
truth is that women have 1/15 to 1/20th the amount of testosterone as
men, and testosterone is the primary hormone responsible for muscle
growth. So it's genetically impossible to develop a hulk-like physique,
unless that is your actual goal—and even then it's extremely difficult
to achieve. Female bodybuilders have trained for many years to achieve a
very specific look, and often use anabolic steroids to assist them. So
please, once and for all, let's give this one a rest.
MYTH 2: Using lighter weights is safer and will give you long, lean muscles.
Perhaps you strength train, but you've fallen victim to the idea that
using tiny dumbbells for an endless amount of reps is going to give you
the "toned" look you're after. Resorting to this negates the real
muscle-building benefits of strength training. Sure, it'll increase
muscular endurance, but it won't help you increase muscle mass or build a
more athletic physique. If you want to increase lean mass (muscle),
you'll want to stick to a lower 6-12 rep range and use a heavier weight.
Not sure how to choose the right amount of weight to lift? Start
light and see how many reps you can do. If you're aiming for ten reps,
but you're able to perform 14, then add about two pounds, rest for a
minute (so your muscles aren't exhausted and you get a better idea of
what you're able to lift), then go again. Do this until you're using a
weight that allows you to perform the desired number of reps.
Another clue: Pay attention to how you feel. You should be able to
complete the last two to three reps with proper form, but they should
feel tough. Quality always trumps quantity, though, so don't push
yourself so hard that you can't perform the exercise properly. Find a
reputable personal trainer, learn the proper technique and challenge
yourself.
As
for that whole "long, lean muscles" concept, well, it's not realistic
either. You cannot change the length of your muscles, just as you can't
make yourself taller by stretching. Muscles have a fixed origin and
insertion point. No amount of stretching or training (regardless of the
method) can change that. What makes you look long and lean is muscle
definition, which you get from lifting. (See: What Really Happens When Women Lift Heavy Weights.)
MYTH 3: Cardio is the best method for fat loss.
Not only does strength training add more definition to your entire body (hello, abs!), but it has a ton of other health benefits
too. My favorite: It increases your basal metabolic rate (BMR), which
means you'll burn more calories throughout the day—even when you're not
working out. The result is more lean muscle mass and less body fat, and
that's something you can't get that with just cardio.
[post_ads_2]
And because I like lists, here's one full of other health bennies you get from strength training:
- Increased bone density
- Better balance, coordination, agility, power, and mobility
- An ability to do everyday activities without worrying about getting hurt
- Fewer symptoms associated with arthritis, diabetes, osteoporosis, heart disease, obesity, and back pain
- Improved sleep patterns, mood, and stress levels
As you can see, strength training does more than make you look—and feel—confident AF. And the benefits only multiply as we get older.
As we age, our bodies are at an increased risk of sarcopenia (loss of
muscle mass) and osteoporosis (decrease in bone density). A regular
training plan can help to combat those losses. Luckily, women are
starting to make their way into the weight room—so now it's your turn.
