Weight training is a critical component of exercise, yet women continue to lag behind men when it comes to pumping iron. A 2004 study by the Centers for Disease Control found only 17.7 percent of women lifted weights compared to 21.9 percent of men. Unravel the truth behind the myths and learn why all women should make weight training a regular addition to their exercise program.
Myth No. 1: Lifting Weights Will Make Me Bulky
Muscle mass is highly dependent on hormones. Men produce high levels of testosterone, the main muscle-building hormone, which allows men to gain muscle mass much easier. While women do produce testosterone, the levels are much lower, limiting the amount of muscle mass women can gain. Lifting weights will help you tone and define your muscles, not bulk them up.
Myth No. 2: Lifting Weights Will Make Me Gain Weight Not Lose It
Muscle tissue is more metabolically active than fat tissue, even at rest. The American Heart Association reports increases in basal, or resting, metabolic rate with regular weight training. The association also reports increases in lean body mass and decreases in body fat percentage. For the best weight loss results, however, engage in both regular weight lifting and aerobic exercise.
Myth No. 3: Lifting Trouble Areas Will Help Me Spot Reduce
Weight training helps you build muscular strength and endurance, not burn fat tissue. Fat cannot turn into muscle; they are two different tissues composed of different cells. To shrink fat stores and reduce fat tissue, you need to expend more energy than you consume. Aerobic exercise and a well-balanced diet can help shrink those fat stores, letting the results of those situps and leg lifts be seen!
Myth No. 4: Lifting Weights Is Only Beneficial For Athletes And Bodybuilders
Weight training is a key component for athletic performance, but that is only one benefit. Weight training can help improve balance and coordination, and improve the ability to complete everyday tasks. The American Council of Exercise also reports that regular weight training can help lower cholesterol, lower blood pressure, improve the use of glucose in the body and improve gait. These benefits can lower the risk for cardiovascular disease and diabetes, reduce the risk for falls, and decrease pain associated with osteoarthritis.
References
- "Circulation"; Resistance Exercise in Individuals...; Mark A. Williams, et al.; July 2007
- LRGHealthcare: The Spot-Reduction Myth
- "Reader's Digest"; 6 Strength Training Myths (For Women) Debunked; Jenna McCarthy
- American Council of Exercise: Strength Training Benefits More than Muscles
- Center for Disease Control MMWR; Trends in Strength Training; July 2006
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