Strength Training for Women: The Facts Vs. The Myths
Strength Training and Why it should be apart of your Lifestyle
Lots of women want to look toned and curvy and there’s no reason why you can’t reach that goal, too. Unfortunately, too many women are afraid of lifting weights, and that’s too bad, because adding weights into your workout regime is a great way to help you get fit and looking your best. I’m not sure how it happened, but a few stupid myths keep circulating and they are stopping women from reaping the benefits of some sensible weight training.
MYTH #1 Lifting weights will bulk me up.
No, lifting weights will not bulk you up. Lifting weights should be a part of everyone’s fitness plan whether you’re young, old, male or female. I’m not suggesting you bench press twice your weight, but adding resistance to your workout makes your muscles work harder, and that’s good news for several reasons. Everyone has muscles and they need to move, stretch and stay strong. Start with hand weights (they don’t need to be huge) to help you tone your muscles and sculpt your natural natural body shape. It’s not about bulk and building massive muscles, it’s about getting to and then maintaining your ideal body shape and composition.
MYTH #2 Muscles weigh more than fat so that means more muscle is not good for weight loss.
Wrong, wrong, wrong. Well, the part about muscle tissue weighing more than fat tissue is correct, but interestingly, that does not equate to more muscle being bad for weight loss. Here’s why.
Metabolically muscles are more active and demanding than fat, even when at rest. Muscles, especially muscles that are doing more than lifting you up and down from the couch, burn calories. The more muscle fibres, the more calories being burnt. While muscle tissue is denser than fat (which is why it weighs more), metabolically, it’s doing a lot more than fat cells. And, toned muscle looks great - curvy and healthy, which means you’ll look super in that new sleeveless dress you’ve had your eye on.
It goes without saying that if you hide your firm, fit muscles under many layers of excess fat you won’t be able to see them. The answer is Healthy Body Fat Reduction. I’m not talking about starvation diets and eliminating every ounce of body fat, that would be just as unhealthy as carrying too many pounds. But a healthy diet, a good exercise plan (a little every day is the trick on that front), and adding in some weights will soon have those toned muscles on display.
MYTH #3 Lifting weights is a guy thing.
Nope. Not at all. Women and weights go together like hot weather and bikinis. Maybe in the past it was only the guys who’d put in time lifting weights at the gym. But those days are long gone.
For many women, though, the thought of heading to the gym to lift weights is a tad intimidating. With weight training, it’s important that one you are easily managing a particular weight, you should increase how much you are lifting so your muscles continue to get worked, stay toned, and grow stronger. That means being brave and moving up from hand weights to something heavier. Read this article here - 'Why Weight Training is ridiculously good for you"
FACT: Healthy, strong women look fantastic.
True. There are few people who would disagree with me on this one. Don’t be fooled into thinking that you need to run yourself into the ground (literally) by doing endless cardio and not eating in order to get fit. In fact, adding weight training into the mix will get you where you want to be fast. This four-week program is an excellent strategy if you are just getting started.
FACT: A healthy amount of body fat is, yes, healthy.
Some healthy fat makes you look younger and more vibrant and means you have the nutrients and emergency reserves under your skin to help you look and feel healthy from the inside out. If you are looking to slim down and shed some extra pounds, research has shown that doing some fasted cardio (a cardio workout first thing in the morning before you’ve had anything to eat) can burn more calories than if you wait until after a hearty breakfast.
Start Your Day With a Protein Smoothie!
Speaking of starting the day off right, you can’t go wrong with a healthy whole foods protein smoothie in the morning. Adding a scoop of Life Grip’s Australian grass-fed whey protein powder is a fabulous way to ensure you are getting the absolute best quality protein available, protein you’ll need to build those muscles. The new gold standard of whey protein when it comes to real quality, natural and immune boosting benefits. Check it out today.
There you have it. A great fitness regime includes some cardio, a healthy diet with lots of whole, natural foods, and some weight training. Before you know it you’ll be feeling great and looking terrific!
Free Body Fat Calculator
Your lifestyle today determines how you will age down the road and one piece of that healthy ageing process is making sure you are maintaining a healthy Body Fat Percentage. Before you can make adjustments to your diet or fitness program, you should know where you’re starting. Measure your Body Fat % by using this free calculator. All you need is a tape measure and a set of scales. If you would like to get a scan done, I recommend a Dexa or Inbody Scan. But the most important is to use the same measuring method each time, so your results are true overtime.
Then, incorporate the three strategies above and make use of quality supplements like Life Grip’s Grass Fed Whey Protein powder for your smoothies or our 5 Greens supplement that provides you with a quick and easy source of those precious leafy greens.
Let us know what’s working for you (and what your challenges are). Sharing your experiences is a great way to be part of our Life Grip community and, you guessed it, maintaining your social connections and being part of a supportive community is yet another way to maintain your youthful vitality for as long as possible.
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