Start Your Lifestyle Change Today!
Free Home Workout Paln, Gym Plan & Nutrition Plan. Straight to your inbox!



>
Girls, Go Lift! 7 Myths about Women and Resistance Training

Girls, Go Lift! 7 Myths about Women and Resistance Training

Update:
After a lot of positive feedback on this article, we decided to start a Facebook group for us girls to inspire each other.
Join us here: https://www.facebook.com/groups/girlsgolift
Also, this article has been included and is now part of the book The 1-Hour Goddess.

 

So, you wanna look slim and tight, be a size or two smaller. Maybe also be slightly less fluffy so your thighs don’t look like the cheeks of a bulldog when you run. But still you’d like to keep quite the distance from the bulls’ neck, and stay far away from big biceps in your favourite summer dress, cause you know… that’s just not feminine.

Although beauty ideals are highly subjective and individual, you can’t deny the fact that these days, a woman well toned is regarded more sexy and admirable than a few decades ago. Fit and strong is the new skinny.

Most women today hit the gym with the overall purpose of getting some cardio done; quickly running past the scary free weights areas, ignoring the odor of testosterone and frightening instruments of torture. These areas usually happen to be the men’s territory, creating a feeling of alienation for us estrogen-pumps.

This makes women with heavy weights a scarcity in gyms. In reality that’s pretty sad, ‘cause many of the women that head fanatically to Zumba four times a week could achieve the results they dream of if they’d add a little tough, heavy workout to their cardio sessions. Lifting doesn’t just make you stronger; it also has a lot more potential than any other type of workout to provide visible and noticeable changes to your body. It’s an efficient way to achieve a slim, toned and strong yet feminine body as long as it’s done the right way.

Unfortunately, there’s a god bunch of rumors about women and lifting – most of which can be proved wrong!

Myth #1: You don’t get slim by lifting

Reality: if you want to look more toned, what you need to do is reduce the amount of fatty tissue in your body.

Lifting and general muscle exercise won’t necessarily cause you to lose weight. On the contrary, you might be gaining weight since muscles are heavier than fat. But your muscles need energy to work and to get built up - muscles in themselves are little fat-burning machines. What does this mean? It means that more muscles will make you burn more calories! Simply put, more muscles = higher resting metabolic rate. This means that if you combine your workout with a healthy diet, you’ll be losing fat even though you may be gaining weight. I suggest you toss out that devil of a scale and replace it with tape measure – cause technically our weight is just a measure of the pressure we put on the ground when walking, not a measure of our proportions. Better to measure how things actually look.

Myth #2: You get slower by lifting

Reality: “Explosivity”, the ability to reprocess a large muscular power in the early stage of a movement, is vital to most athletes. By lifting and building up muscles you increase the interaction between nerves and muscles, allowing your muscles to react faster. In other words, your muscles and your brain become better at communicating while also increasing the power of the muscular reaction. A bonus is also that many weights/muscle exercises are improving your body’s flexibility, coordination and reactivity. Not only will you look more athletic by lifting, you’ll also be able to faster slalom your way through the stuffed outlets to be the first one to get that DKNY bag on sale.

Myth #3: Chest workouts makes your boobs smaller

Reality: Many women are afraid of chest workouts cause they’ve heard a good bunch of fabricated stories saying that working out your chest mucles can reduce the fatty tissue in your chest and thereby reduce its gauge. Well, this is partially true and will happen if at the same time, you reduce your fatty tissue in other places. However, this will be offset by the increasing size of your breast muscles. Really, your boobs will just become firmer! And as women, one of our most hated enemies when it comes to body attributes is gravity. Who doesn’t want nice, firm boobs located directly under your chin? My point is clear, I guess – lifting is a great way to beat up gravity!

Myth #4: Machines are the most efficient tools for muscle-building

Reality: with the machines of the gym, you usually only work a few muscle groups at a time. Furthermover, machines give your body so much support so that it doesn’t need to stabilize itself. This often results in 1) fewer muscle groups that are being worked on, and 2) a bad posture. This in turn often results in a wrong technique that may cause injuries. My personal opinion is that working out through exercises that require more effort in terms your balance re much more effective and gives you the basis of a better posture. Using free weights will for instance train your nervous system as well as the movements that you do in your everyday life.

I often see tons of girls on the leg adduction and abduction machines (the ones working on your inner and outer thighs). To reach your goals with these machines you’d have to spend hours and hours killing those machines. Instead, I’d highly recommend squats and lunges that also force you to work on other muscle groups at the same time as working on your balance and having your body weight (and potentially added weight if it’s too easy) to put pressure on your muscles.

Myth #5: Women that lift will look like bodybuilders

Reality: Don’t worry, it’ll take lightyears before your inner Arnold will come out. Muscle growth is stimulated by the male hormone testosterone that we women luckily also produce – although 20-30 times less than men. This small difference between men and women make sure that you’d need to put an infinite amount of incredibly hard workout for years and years as well as consume half a giraffe a day to build up muscles that would somehow look like a Schwarzenegger. The female bodybuilders you see on TV that look like men have often been taking steroids in order to artificially increase their level of testosterone.

The good thing is that you can actually get stronger without getting huge muscles! Increased muscle strength is not only a result of bigger muscles, but also improved interaction between nerves an muscles (as discussed in myth #2)

Myth #6: Women need to work out differently than men

Reality: Women often lift too light and make their workouts too easy. The result? Well... there’s none! To see results, you need to continuously increase resistance and challenge your body. Forget about how it looks, smells and sounds in terms of facial expressions, body discharges and masculine noises. Despite the anatomic difference between men and women, our muscles are more or less the same and the same principles apply for all of us. If you don’t put on weights, forget about a tighter body. Instead, I’d say leave the nice girl by the lockers and go sound like a real cow.

“Common knowledge” will tell you it’s more efficient to work out with a lower weight but more reps. Yes you’ll get a higher metabolic rate, increase your coordination and achieve a better posture which is great – but if you really want to see results, you need that weight.

Myth #7: Lifting will make you less curvy

BS! As previously mentioned, increasing your muscles mass will make your body use its calories more efficiently. When you build up your muscles, your body will take the nice hourglass shape we’re all looking for. Even though endurance exercise can help you lose weight, this lost weight will be both fat and muscle tissue. Losing both fat and muscle, you might also lose your curves – but strength training will help create and sustain them.

And a few more benefits of resistance training:

You’ll sleep better: Strength training has been shown to greatly improve the quality of sleep, helping you to fall asleep faster, sleep deeper and wake up less often during the night.

You’ll have more energy: if you increase your energy expenditure (which is done for instance through resistance training), your energy balance and fat oxidation are improved.

You’ll be less stressed: Wait, what? You spend more time exercising, and you’ll become less stressed? Yes. Exercise is a great way to manage stress, and people who do regular strength training have been shown to have a tendency to manage stress better and experience fewer adverse reactions to stressful situations.

So girls – go lift!

 

Update:

After a lot of positive feedback on this article, we decided to start a Facebook group for us girls to inspire each other.
Join us here: https://www.facebook.com/groups/girlsgolift 

 

Comments
By -
Personally....I love a great set of legs. From this man's perspective, there's nothing sexier. Great article.

By -
Love this, lifting weights has definitely noticeably changed my body shape which no other exercise had ever done before, love the feeling of being more toned, trim and fitter from it! More girls should lift!!

By -
Love the article

By -
Very well written. You were able to put many myths to rest. I wish more women were informed about all of the points you covered in this article. Personally weight lifting has increased my bar, changed my body and the way I think about exercise. In order to be fit and healthy you must balance every aspect of your life. This includes different types of exercise as well as diet and lifestyle Thank you for sharing.

By -
Awasome

By -
Great Article!

By -
Very nice article...way of presentation is good..interesting and knowledgeable information..,thanks

By -
A really good, informative read. Lifting heavy weights and squatting has changed my body shape dramatically. You can change your own routine regularly and set yourself new goals and a fresh challenge. Great for ladies in all age groups too.

By -
Just a little lifting for girls is great body sculpting, nothing quite like a girl that can move washers and dryers and furniture with her man ;)

By -
Great article. Very interesting and informative.

By -
Really enjoyed the article! The body changes but the mind gets even stronger! Thanks for introducing me to the article! Terrific job!

By -
awesome article for all women.

By -
THIS IS REALLY AWESOME

By -
Great article..lifting certainly does tone you up and gives an awesome shape..gymming is incomplete without weight lifting...!!

Add a comment
Send
Get Motivated!
Join the revolution:

Girls, go lift !
Join & get the free Home Resistance Training Plan
– for girls & girlfriends

Join the revolution:

Join & get the free Home Workout Plan, Gym Plan & Nutrition Plan.
Start today!