Weightlifting for women: Myths and benefits

When it comes to weight training, the most dominant image in the head is of a man lifting weights. Gladly, the scenario is changing gradually. Gone are the days when you would find only men in the gym. The fitness sphere is now welcoming women to witness the health and wellness benefits of exercising. 

The benefits are many for men and women, but maybe more for women. However, the fact that women are not yet fully embracing the benefits of weight training is probably because of certain myths that have existed since the beginning of time 

Today in this blog, we will be bursting some of those myths to establish one truth – weight training is also for women – young or middle-aged.  In fact, it is for everybody who wants to have a healthier life today or tomorrow. 

So, let’s get started, shall we? 

Bursting the myths one by one

Weight lifting makes you bulky 

If you’re keeping your distance from weights just because you’ve heard they make you bulky, you are mistaken. 

The fact is, weight lifting cannot make women as bulky as men because they don’t have enough testosterone as men do. You may argue that you have seen bulky women before. But just so you know, gaining that amount of muscle takes years and years of hard-core training. Aim to perform strength training at least 2-3 times a week and you’ll just be fine. Do it for the sake of toning that body, gaining strength and losing fat. 

Weight lifting harms your reproductive health

You may have heard that you can put your reproductive health at stake if you lift weights. The fact is, it won’t happen if you opt for moderate weight lifting. 

Although there are some studies that suggest that weight training can impede fertility but those studies have been inconclusive. In fact, certain studies have revealed that regular exercise can improve your fertility. 

Hence the key takeaway here is, to lift weights, but in moderation. While you are it, do not forget to consult your medical professional beforehand to tread safely. 

Women should only lift light weights

It has been misconceived that women must only lift light weights to avoid that bulk. However, it’s not true. Firstly, what we discussed above – lifting weights won’t make you bulky unless you train hard. 

Secondly, you must not keep using the same light weights for long as it will pause your progress. You may start with lighter weights, however, you must increase the weights gradually. The whole idea of gaining strength is to challenge your muscles. When muscles are challenged, they grow. Your muscles won’t be challenged if they become habitual of lifting the same weights.

You must weight-train to lose that belly fat 

We all hate the fat around our waistlines. But if you have been told that you must weight train to specifically lose fat from that region, you must correct them. 

Truth be told, no exercise, not even weight training can help you lose fat from the area of your choice – whether it is belly or arms. Fat loss is a gradual process, you lose fat from the overall body – not a specific region. 

Now where you lose fat from, depends on genetics. You need to stay consistent with weight training to lose belly fat, assuming it is the last region you’ll probably lose fat from. 

Weight training can be dangerous 

Injuries sustained from weight training can be dangerous if you perform incorrect exercises or maintain an improper form. There is no denying that. 

But it goes for all genders.  The risk is all the same regardless of the gender. A proper form and the right technique are important if you want to avoid injuries. 

Women cannot lose fat from weight training

Cardio is good for the heart, it may even help you lose weight. But one of the most effective and sustainable exercises for losing fat will always be weight training. Just so you know, weight training can help you burn calories for over 48 hours after your workout. This means you burn more calories at rest, without you doing anything. However, the thing with cardio is that you only burn calories till you exercise. Post that, your metabolism slows down again. So, which is better of the two? You have your answer. 

The several health benefits for women

Engaging in weight training offers a multitude of health benefits beyond its commonly recognised role in weight management. 

Better bone health: 

One of the foremost advantages is the promotion of bone health. Weight training imposes stress on bones, stimulating the production of new bone tissue and enhancing overall bone density. This is particularly crucial in preventing osteoporosis and maintaining skeletal integrity, especially as individuals age. 

Improved strength and endurance: 

weight training contributes significantly to the improvement of muscular strength and endurance. Strengthening muscles not only enhances physical performance but also aids in the prevention of injuries and enhances joint stability. 

Reduces the risk of type 2 diabetes: 

Regular weight training has been associated with better metabolic health. It can improve insulin sensitivity and glucose metabolism, thereby reducing the risk of type 2 diabetes. 

Better cardiovascular health: 

Weight training can help lower blood pressure and improve overall cardiovascular function, reducing the risk of heart attacks and strokes. 

Closing thoughts 

Now we know, weight-lifting isn’t about getting bulky, it’s about getting stronger, toughening bones, revving up your metabolism, and keeping your heart in check. Beyond the physical perks, it’s a confidence and mental resilience booster. So, ditch the misconceptions and grab those weights for a straightforward path to strength, health, and a no-nonsense attitude.

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