Anna Duke MYTH: Weightlifting will make women too bulky
Actually… when a woman starts weightlifting it:
- Increases her metabolism and daily energy
- Helps with shaping and toning
- She becomes strong and confident
- Her quality of sleep is improved
- Her bone and joint health is improved
Picking up a barbell or any kind of weight will not turn a woman into a man. She won’t grow a beard or gain 30 lbs of muscle overnight. This is simply because women do not have the testosterone levels that men have. There are a lot of amazing reasons why women should lift weights, but many are afraid not to because of the fear of “bulking.” However, due to our genetics, women just don’t “bulk” as men do!
MYTH: You shouldn’t do any strength training past the age of (insert age here).
The bottom line is, EVERYONE should be doing some form of strength training, especially as they get older. Increased resistance training is linked with stronger bones and joints, which can prevent injuries that are common in older adults. After the age of 30, people who do not participate in physical activity lose about 3-5% of their muscle mass each decade. Obviously, older adults can’t lift weights at the same intensity as that of younger adults, but any kind of movement is very important in preserving muscle mass and keeping strong bones and joints.
MYTH: Weightlifters have a high risk of injury
Not necessarily. As I mentioned above, weightlifting and resistance training is the best way to strengthen the bones, joints, ligaments, etc. so that they don’t get injured. The reason people get injured when they lift weights usually comes from one of two reasons. First, if your body is completely fatigued to the point where your form begins to breakdown, then it’s probably time to go home. If you continue on with a fatigued body and bad form then you’re more likely to hurt yourself. Secondly, if you never learn the proper form to begin with, then the risk of injury is higher.
That isn’t to say you shouldn’t pick up a weight. But start light, learn proper form, and learn to listen to your body’s cues. Your body is very good at telling you if something doesn’t feel quite right.
MYTH: A personal trainer will get you in the best shape of your life
Getting into the best shape of your life does not happen overnight. It does not happen by working out with a trainer twice a week for 30 minutes or an hour. Getting into shape takes a lot of time, persistence, hard work, sweat, and self-motivation. A personal trainer is a great way to get some motivation and learn how to work out. At some point though, your motivation must be intrinsic and self-serving. You have to decide to put in the work. As a trainer, I have loved watching my clients learn and grow. Some have taken off with their own passion for fitness while others completely stopped going to the gym as soon as the sessions were done. One thing I encourage my clients to do is to ask as many questions as they need and learn as much as possible from the time that they have with me. That way, they will be confident in being able to work out by themselves once our sessions are done.
MYTH: If you want to lose weight, you need to stick with cardio
While cardio health is an important thing, don’t confine yourself to the treadmill or the elliptical. Strength training is also a very important factor in losing weight or getting into shape that is often overlooked. Weights build muscle, and muscle burns calories at a higher rate than fat. Also, after a strength training workout, the metabolism is elevated for a much longer period of time than after a cardio session because the muscles are working to repair themselves.
Weightlifting is a fun and rewarding sport that, just like anything else, takes time and persistence. Not every day in the gym will go great, but the feeling of getting a new personal record you’ve been working towards makes every single bad gym session worth it. If you’re ever considering jumping into weightlifting or resistance training but are afraid for whatever reason… do it!
