Although strength training can be healthful for women, some hesitate to include it in their exercise regime because of myths and misconceptions that surround the activity. The truth is that women of all shapes and sizes can benefit from weightlifting, and there are a multitude of reasons to regularly pick up a set of dumbbells.
You'll Bulk Up
Some women refrain from using weights because they're afraid their muscles will swell or grow larger like bodybuilders. But for almost all women, that will never happen. The American Council on Exercise reports that testosterone is needed to truly "bulk up," and since women's stores of the hormone are naturally low, it's very difficult for them to show a substantial amount of muscle, even if they try. Further complicating the difficulty of bulking up is a higher percentage of body fat than men.
Women Can't Build Muscle
Sometimes, the opposite myth is perpetuated: that women can't build muscle at all. That's not the case. When a muscle is overloaded, its fibers will tear and repair themselves, gradually working to produce a bigger and stronger product. Thus, if you want to get stronger or even just build your muscular endurance, weightlifting is the way to go. According to ACE, lifting free weights may produce more muscular strength than using weight machines at the gym.
Weightlifting Is Dangerous
It's true that weightlifting poses some risks, but if you do it right, your chances of being injured are slim. In fact, MayoClinic.com states that regular weightlifting sessions actually decrease your risk of injury by contributing to better balance. If a move ever hurts or you suspect that you may be doing it wrong, consult a personal trainer or physical therapist, who can demonstrate the proper technique.
Heavy Weights Are Bad
Among the women who do regularly lift weights, some use only light dumbbells. While light weights can certainly be useful, they're not as effective at building lean muscle mass or even at increasing endurance as weights that are heavy enough to induce muscle fatigue. ACE exercise scientist Jessica Matthews notes that you must use heavy enough weights to exhaust your muscles within 90 seconds of beginning an exercise to get the most significant benefits. Thus, while it can be fine to start out with light weights, it's helpful to progress to heavier weights as you gain strength and power, especially if your goal is to develop a leaner, more defined physique.
References
- American Council on Exercise: How Women Build Muscle
- American Council on Exercise: Free Weights vs. Strength-Training Equipment
- MayoClinic.com; Strength Training - Get Stronger, Leaner, Healthier; June 30, 2010
- American Council on Exercise; High Reps and Light Weights vs. Low Reps and Heavy Weights?; Jessica Matthews; Sept. 30, 2010
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