Strength Training For Women - Debunking 10 Myths About Lifti

The advantages of strength training for women are almost too numerous to mention. It just makes sense that the stronger you are the easier everyday tasks will be - whether it is hauling a baby around on your hip or sitting at a desk eight hours a day.If you have been coming up with excuses to keep from starting an exercise program, or you're just wary of the idea of a sweaty strenuous activity, we've come up with a list of weight training for women myths we'd like to debunk.1. Lifting weights will cause you to bulk up. False. Women lack the testosterone necessary to build big muscles, so don't think you'll look like some sort of freak if you lift for 30 minutes three times a week. Women bodybuilders are an exception; they have a special diet, lift for many hours every day, and take chemical substances to look like that. The average woman will lose weight and develop shapely curves with a proper training program.2. It is hard to get started in strength training. Women are advised to work with a professional trainer for a few sessions to learn the correct way to perform lifts, presses, rows and so on. A fitness expert will also set up an effective workout schedule including a cardio program, discuss nutrition, and give you safety tips on how to avoid injury.3. You're too old to begin a program. More nonsense. It doesn't matter if you are 20 or 90, every person benefits from some type of strength training at any age. The American College of Sports Medicine recommends weight training for women and men over the age of 50. Muscles deteriorate over time if they are not used yet the condition is reversible. Studies done on older adults found that they can improve muscles strength significantly and reduce the risk of osteoporosis, even after years of a static lifestyle.4. If you do cardio, you don't have to strength train. Bupkiss! If you walk, run, dance, swim, or take a spinning class, you should still lift weights. You need load-bearing workouts to build strong bones, joints, as well as muscle. Being stronger not only helps you perform daily tasks more easily, you'll be able to walk stairs better, your bone mass in the hips and spine will improve, and you'll feel better physically and mentally.5. You are lethargic and don't have the energy to lift weights. If you are tired and sluggish, then this is an area where strength training for women can really help. Working out will give you an overall mood lift due to increased levels of dopamine, serotonin, and norepinephrine. Not only will you have more energy, less depression, and better concentration, you can even sleep better at night.6. It's intimidating to lift weights at a public gym surrounded by guys. Have you been to a health club or recreation center lately? Half of the participants are women and the men there are used to having them around. You've come a long way, baby; there's no reason to be shy by working out in public.7. It's not feminine to strength training. Ah, but lifting weights helps you lose weight as well as develop a toned, trim body. With the right nutrition program, weekly weight training workouts will keep you looking terrific in a skirt, shorts, jeans, or a bikini.8. Lifting weights takes too much time. Then consider this: one of the biggest advantages of strength training for women is that you will see and feel changes in your body within a few weeks, and that's a great motivation to keep going. Studies show you can stimulate growth in muscles by doing 30-minute sessions just two or three times per week.9. It's too expensive to do weight training. This is one of the worst myths of all. Building a home gym is easy as it is inexpensive, or can be, depending on your budget. For example, you can find resistance bands and kettlebells for under $50. If you want a set of free weights they will cost a little more, about $300 to $500, but they last forever. A multi-station home gym or a functional trainer can cost $500 to $2000, and you can perform dozens of compound exercises to achieve overall conditioning.10. Weight training isn't fun. And it will hurt! Hey, if you don't like crunches and lunges, then don't do them! There are plenty of other exercises on machines or using bands or kettlebells that well keep you more interested if you don't like the idea of mat work. Forget the "No pain, no gain" slogan. Lifting can actually alleviate some maladies such as chronic back pain and arthritis. Working out just a few sessions a week provides remarkable results in overall body conditioning. In addition, strength training for women will also have a profound impact on your mental and emotional health.