We’re gonna have some fun today. It’s time to bust (or, hopefully, absolutely demolish) six popular female strength training myths that just won’t die.
Myth #1 Weight Lifting Makes Women Big ‘n Bulky
It’s no surprise that this is still the most common female strength training myth. Frequent, progressive, heavy weight lifting with basic compound exercises does not make women big ‘n bulky. The true culprit that gives a woman (or anyone!) a bulky appearance is excess body fat. Period.
I can deadlift 330 pounds, perform weighted chin-ups, parallel bar dips, and squat 1.5 times my body weight. All of my female clients participate and perform progressive weight lifting (though I always use exercises that are appropriate for each woman and that she prefers), and no one in my 10 years of personal training ever complained of getting “bulky”.
Many women are hesitant to lift heavy weights at first because of this prevalent myth, but after a few weeks, they love the physical AND mental results they achieve, along with the other phenomenal strength training benefits. Bottom line – progressive strength training helps women build the body they truly want. It also helps increase self-confidence, which is an incredible bonus.
Myth #2 Weight Lifting Isn’t the Best Way to Lose Fat & Get That “Toned” Look
If a woman’s primary goal is to lose body fat and slim down, she just needs to do cardio, right?
Absolutely wrong. The only way to get that “toned” look is to build some muscle and lose excess body fat. This is where strength training reigns supreme, not cardio. That’s why Lifting Like a Girl is the ultimate way to get the body you want in minimum time.
Myth #3 It Takes Too Much Time to Strength Train
No, it doesn’t. You can perform an effective workout in as little as 30 minutes a few times per week. As long as you are performing compound exercises and challenging yourself (using enough weight!), and you improve your performance, you don’t need a lot of time.
In fact, you can achieve great results with just two strength training workouts per week. The important thing is that you focus on quality and not quantity. Work hard on a few great exercises, improve your performance when possible, and be consistent.
Myth #4 You Need a Lot of Equipment
Again, no! Do you need a fully loaded gym to build a strong, lean, and healthy body? Nope.
You can build the physique you want no matter what equipment you have, or don’t have. Only have your bodyweight and dumbbells to work with? You’re all set. What if you only have your bodyweight? Can you build a great body with only bodyweight exercises? Absolutely! (In fact, we demolished bodyweight workout myths in Busting Bodyweight Exercise Myths).
Bottom line – whether you can only workout at home with your bodyweight or you have access to a loaded gym, you can build the body you want. Focus on what you CAN do, no matter much or how little equipment you have.