There’s nothing more scary than starting a workout program only to realize your clothes don’t fit anymore.
You’re frustrated that not only have you “bulked” up, but you spent a lot of time and energy producing a result you DID NOT WANT.
What’s worse is you’ve financially invested, and now you’re pissed.
You feel tricked, embarrassed, and now shamed.
You’re confused because you don’t know what to do. You’re about to give up.
I’m going to tell you what THEY won’t. Here are 5 myths about women and strength training.
Myth #1: Women CANNOT Bulk Up
The common thought process is because women do not produce testosterone, they cannot build muscle mass. There are two ways muscle grows:
1. High volume. This is number of repetitions times the number of rounds/sets.
2. High “time under tension.” This is the amount of time a muscle is under resistance (also why a lot of women put on a lot of muscle from pilates).
As I mentioned in THIS article, there are 3 types of women: those who cannot put on muscle no matter what, those who put on muscle mass with high volume training, and those who put on muscle with low rep/heavy weight training.
Some, but not all, women can put on muscle mass. Having a customized program that addresses your specific body type is imperative.
Myth #2: Strength Training Will Make Women Less Flexible
Building muscle can make muscles become tighter since you are pulling the muscle attachments tighter. However, strength training isn’t always associated with building muscle (I’ll get into this more in Myth #3).
If you are using functional strength training, you are mimicking the way the body was created to move in terms of what should be tight and stable, and what should be loose and mobile. When you train this way, it allows the muscles to stretch and stay nice and lose for the entire day. Typically, the effects of stretching are very transient, but if you put functional patterns on top, the new length of the muscle will hold for longer.
Myth #3: Women CANNOT Get Stronger WITHOUT Bulking Up
If you use low volume training, you can still lift heavy weights without building muscle (if you are predisposed to building muscle with high volume training). An example would be doing 1 or 2 sets of 5 repetitions. Another way to build strength without size is pyramiding your weights from light to heavy on the last set. For example:
Set 1: 40% of maximum effort for 5 reps
Set 2: 75% of maximum effort for 5 reps
Set 3: 85% of maximum effort for 5 reps
Set 4: 100% of maximum effort for 5 reps
Myth #4: Cardio Will Decrease Your Strength
If you are a competitive marathoner running 6 minute miles for 22 miles and trying to powerlift at the same time, cardio WILL make you weaker.
For us normal folk, cardio will not decrease your strength.
In fact, aerobic cardio will give you extra calorie burn and aid in your body’s recover for building strength.
Is there any better feeling than doing a bodyweight chin up or push up?
Myth #5: Lifting Weight Will Injure You
Lifting heavy weight with poor form WILL injure you, absolutely.
With proper technique, functional training mimics the way your body was created to move in terms of what’s tight/stable and what’s loose/flexible (as mentioned in myth #2).
When we train the body this way, you will be more injury proof. Your hips, knees, ankles, low back, and neck will have a much lower risk of getting injured when you get functionally strong.In conjunction with this post, we are looking for 10 moms between the ages of 30-50 that want lose body fat. Apply below if you:
👉 Work or live on the westside
👉 Open to dietary changes
👉 Open to changing their entire training routine up
👉 Can train 2x/week for 45 minutes at the studio