Women should not let myths deter them from the various benefits associated with resistance training. Women can improve metabolic function, appearance and strength with a well-designed program. In fact, strength training promotes weight maintenance and reduces your risk of cardiovascular disease, high blood pressure and elevated cholesterol.
Myth One: Cardio Is Enough
Following a cardio-only fitness plan provides some health benefits while leaving out others. Although cardio provides superior caloric output per minute of exercise, weight training increases muscle mass, which increases the amount of calories burned at rest. In addition, weight training develops bone density to a greater extent than cardiovascular exercise, according to the National Strength and Conditioning Association. Furthermore, increased strength supports efficient activities of daily living such as lifting objects and doing household chores.
Myth Two: Becoming Too Muscular
Although ability for muscle growth varies among women, most lack the amount of testosterone required for large muscle gain. According to the book “Science and Practice of Strength Training” by Vladimir M. Zatsiorsky and William J. Kraemer, men possess 10 to 20 times more testosterone than women. Typically, females have lower percentages of type II muscle fibers than men, a fact which further limits the ability for substantial muscular hypertrophy, or growth, in females.
Myth Three: Avoid Heavy Lifting
Heavy weightlifting develops ligaments, tendons and bones as well as maximal strength, according to Zatsiorsky and Kraemer. Therefore, women should lift loads corresponding to 70 to 90 percent maximal ability for fitness benefits. In fact, loads below 60 percent maximal ability produce minimal fitness adaptations, according to the American College of Sports Medicine. However, novice weightlifters, regardless of sex, should begin with loads of 50 to 70 percent max ability for optimal safety, as prescribed by ACSM.
Myth Four: Weight Loss Defines Program Success
Body composition refers to percentage of body mass comprised of fat. Increased muscle mass and bone density -- accrued with weightlifting -- improve your ratio of lean mass to fat mass. Such improvements in body composition reduce your risk of weight-related diseases and support a toned appearance, regardless of an unchanged body weight. Furthermore, weightlifting combined with dietary restriction and endurance exercise will likely result in weight loss even if the rate is slowed due to muscle enhancement. As always, consult a doctor before adding resistance training to your fitness routine.
References
- “American Council on Exercise’s Resources for the Personal Trainer”; American College of Sports Medicine; 2007
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
- “Science and Practice of Strength Training”; Vladimir M. Zatsiorsky and William J. Kraemer; 2006
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