Myths of Women's Weight Training
The myths about women's weight training and female bodybuilding do not ever
seem to go away. I'd like stop the weight training and bodybuilding myths
from circulating in gyms and instead, share the real facts about female
Women's Weight Training Myth #1 -Weight training makes you bulky.
Due to the fact that women do not and cannot naturally produce as much testosterone
(one of the main hormones responsible for increasing muscle size) as males
do, it is impossible for a woman to gain huge amounts of muscle mass. Unfortunately,
the image that may come to your mind is that of professional female bodybuilders.
Most of these women, unfortunately, use anabolic steroids (synthetic testosterone)
along with other drugs in order to achieve that high degree of muscularity.
In addition, most also have good genetics coupled with an unbelievable work
ethic that enable them to gain muscle quickly when they spend hours in the
gym lifting very heavy weights. Believe me when I say that they do not look
like that by accident. Women who conduct weight training without the use
of steroids get the firm and fit cellulite-free looking body that you see
in most fitness/figure shows these days.
Women's Weight Training Myth #2 - Exercise increases your chest size.
Sorry girls. Women’s breasts are composed mostly of fatty tissue.
Therefore, it is impossible to increase breast size through weight training.
As a matter of fact, if you go below 12 percent body fat (which I don’t
recommend doing), your breast size will decrease. Weight training does increase
the size of the back, so this misconception probably comes from confusing
an increase in back size with an increase in cup size. The only way to increase
your breast size is by gaining fat or getting breast implants
Women's Weight Training Myth #3 - Weight training makes you stiff and
If you perform all exercises through their full range of motion, flexibility
will increase. Exercises like flyes, stiff-legged deadlifts, dumbbell presses,
and chin-ups stretch the muscle in the bottom range of the movement. Therefore,
by performing these exercises correctly, your stretching capabilities will
Women's Weight Training Myth #4 - If you stop weight training your muscles
turn into fat.
This is like saying that gold can turn into brass. Muscle and fat are two
totally different types of tissue. What happens many times is that when
people decide to go off their weight training programs they start losing
muscle due to inactivity (use it or lose it) and they also usually drop
the diet as well. Therefore bad eating habits combined with the fact that
their metabolism is lower due to inactivity, and lower degrees of muscle
mass, give the impression that the subject’s muscle is being turned
into fat while in reality what is happening is that muscle is being lost
and fat is being accumulated.
Women's Weight Training Myth #5 - Weight training turns fat into muscle.
More alchemy. This is the equivalent of saying that you can turn any metal
into gold; don't we wish! The way a body transformation occurs is by gaining
muscle through weight training and losing fat through aerobics and diet
simultaneously. Again, muscle and fat are very different types of tissue.
We cannot turn one into the other.
Women's Weight Training Myth #6 - As long as you exercise you can eat
anything that you want.
How I wish this were true also! However, this could not be further from
the truth. Our individual metabolism determines how many calories we burn
at rest and while we exercise. If we eat more calories than we burn on a
consistent basis, our bodies will accumulate these extra calories as fat
regardless of the amount of exercise that we do. This myth may have been
created by people with such high metabolic rates (hardgainers) that no matter
how much they eat or what they eat, they rarely meet or exceed the amount
of calories that they burn in one day unless they put their mind to doing
so. Therefore, their weight either remains stable or goes down.
Women's Weight Training Myth #7 - Women only need to do cardio and if
they decide to lift weights, they should be very light.
First of all, if you only did cardio then muscle and fat would be burned
for fuel. One needs to do weights in order to get the muscle building machine
going and thus prevent any loss of muscle tissue. Women that only concentrate
on cardio will have a very hard time achieving the look that they want.
As far as the lifting of very light weights, this is just more nonsense.
Muscle responds to resistance and if the resistance is too light, then there
will be no reason for the body to change.
Women Should Train Hard Myth #7
I have trained with girls that train as hard as I do and they look nothing
but feminine. If you want to look great, don't be afraid to pick up the
weights and lift hard!