The myths of Strength Training for Females

We are all so used to the age of social media where fitness myths are everywhere and we consume them daily, not knowing what to believe, reading contradicting information and going around in circles. Luckily the misconception that strength training is solely for men is disappearing (thank the Lord) but that it still leads to a 'bulky' physique for women is perhaps one of the most common misconceptions. Let’s break down these myths and shine a light on the benefits of strength training for females and look at why every female should include it within their fitness regime.

The reasons why females should Strength Train

1) Gain Muscle Mass and Strength: Women naturally produce less testosterone than men, making the journey to 'bulkiness' a far less natural outcome of strength training. Instead, women can expect to gain lean muscle mass and increased strength essential for daily tasks and overall health.

2) Maintenance of Muscle Mass: As we age, muscle mass naturally declines.. Strength training will help to slow down or even reverse this process, ensuring women can maintain their muscle mass and strength throughout their lives, so that you can perform daily tasks from carrying children to moving furniture, the list is endless.

3) Improving Physical Function: Regular strength training improves joint health, balance, and flexibility. This enhancement in physical function is crucial at every stage of life but becomes even more significant as women age, helping to maintain independence and keep osteoporosis at bay.

4) Mitigating Weight Gain: Muscle is metabolically active, meaning it burns more calories at rest compared to fat. Strength training, therefore, not only aids in building muscle but also in managing body weight, making it an invaluable tool in the fight against unwanted weight gain. Gone are the days of spending hours on cardio - you can reap the same benefits that last longer throughout the day by strength training.

5) Enhancing Quality of Life: Beyond the physical benefits, strength training boosts mental health, reducing symptoms of anxiety and depression, improving self-esteem, and enhancing cognitive function. The empowerment and confidence that come from getting stronger and feeling capable can impact your quality of life.

The age old ‘I don't want to get bulky' Myth

Women's bodies are designed differently and, without the high levels of testosterone found in men, gaining a small amount of lean muscle mass does not equate to looking ‘bulky’. As a female you would have to consume A LOT of calories and workout consistently over a number of months in order to build the muscle mass associated with looking bulky. Instead, it means sculpting a stronger, more toned body that's capable of more than you ever imagined.

Strength training for women is not just beneficial; it's essential. It's a powerful tool in the quest for a balanced, healthy life, combating age-related muscle loss, improving physical function, and boosting overall well-being. So, it's time to let go of the myths and embrace the weights. Your future self will thank you.

Remember, the journey to a stronger, healthier you is personal to you. Chat with fitness professionals to gain advice on forming a strength training routine that aligns with your goals, abilities, and needs. The journey to empowerment and a higher quality of life begins with picking up that first weight, mastering that technique and seeing yourself grow from there. The strength you gain won't just be physical—you will discover the power and resilience that lies within you.

Dawn Luszczak - Founder of LIFT Health & Fitness