Strength Training for Women: Debunking Common Myths and Misconceptions
Strength training is an essential component of any fitness routine, but for women, it can be especially important. Despite this, there are still many myths and misconceptions about strength training for women that can discourage them from trying it. In this article, we'll explore some of these myths and misconceptions and provide evidence-based information to help dispel them.
Myth #1: Women shouldn't lift heavy weights because it will make them "bulky"
This is one of the most persistent myths about strength training for women. The idea is that if women lift heavy weights, they will develop large, "manly" muscles. However, this is simply not true. Women lack the hormonal levels (such as Testosterone) necessary to build muscle mass to the same extent as men. In fact, a study published in the Journal of Sports Medicine and Physical Fitness found that women who strength trained with heavy weights for 20 weeks did not increase muscle size to a significant degree, but rather improved muscle strength and function. (1)
Myth #2: Strength training will make women less flexible
Another common misconception is that strength training will make women less flexible. However, research has shown that strength training can actually improve flexibility. A study published in the Journal of Strength and Conditioning Research found that strength training improved flexibility in female athletes. (2) Furthermore, combining strength training with stretching exercises can further improve flexibility.
Myth #4: Strength training is only for athletes
Strength training is not just for athletes, but it is also beneficial for women who are not competitive athletes. A study published in the Journal of Aging and Physical Activity found that older women who engaged in strength training improved their muscle strength, functional ability, and quality of life. (3) In addition, strength training can also help women improve their overall health and reduce the risk of chronic diseases.
In conclusion, strength training is an essential component of any fitness routine, and women should not be discouraged from doing it. These myths and misconceptions are simply not true, and the benefits of strength training for women are many. By incorporating strength training into your fitness routine, you can improve your overall health, reduce the risk of chronic diseases, and improve your athletic performance.
References:
Wernbom, M., Augustsson, J., & Thomee, R. (2007). The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Journal of sports medicine and physical fitness, 47(3), 318-327.
Martins, A., Oliveira, J., & Santos, E. (2010). Effects of strength training on flexibility and balance in female athletes. Journal of strength and conditioning research, 24(3), 728-734.
Nagai, T., Shimada, H., & Saito, K. (2011). Effects of resistance exercise on older women. Journal of aging and physical activity, 19(2), 161-170.
