Are you staying away from lifting heavy out of fear of getting TOO BIG from it?
I hear you; strength training is often misunderstood by women. For many, getting into the gym and lifting heavy weights is surrounded by fears of bulking up and losing their femininity. These misconceptions are quite common (if I only got a penny for every time this comes up) and have held many women back from the incredible benefits that strength training offers.
This is really sad especially when in reality, there is NO PHYSICAL EXERCISE that matches lifting weights when it comes to health benefits. Resistance training or lifting weights is according to science an essential component of a healthy and balanced fitness routine for women of all ages that affects their quality of life, inside and outside the gym.
I am on a mission to help you get rid of those myths; I want to make a compelling argument why you in fact need to let go of that fear and start to embrace the power of strength training.
The Fear of Getting Big and Bulky is more emotional than rational.
As mentioned, one of the most common misconceptions about strength training is the fear of becoming overly muscular or "bulky." This fear primarily stems from the belief that lifting heavy weights will lead to a masculine appearance.
However, this couldn't be further from the truth. The reality is that achieving a bodybuilder's physique requires intense dedication (hours of working out, more than 90 min, 5 times each week). It requires a very specific and restrictive diet and often the use of performance-enhancing drugs.
I am someone who has been training fairly seriously for the past 15 years, and competed on a professional level. In my training I strength train about 5x a week, since I started in 2012 I have not added much SIZE - but I have gotten significantly stronger, faster and more explosive.
For the average woman, planning on lifting weights 2-4 times a week 30-60 min, continuing to enjoy a balanced diet with no extreme approach, it is almost NO ODDS that these efforts will not lead to extreme muscle growth. What you will however achieve is getting the benefits of strength training.
You stuck with me this far, so let's look at the 5 main benefits you will get out of including strength training in your routine. Let’s find out why I keep shouting from the rooftops about the Importance of Strength Training for Women specifically:
1. Increase QUALITY of Lean Muscle Mass and Fat Loss
Strength training is a powerful tool for enhancing your body composition. When you lift weights, you increase the quality of your lean muscle mass. Read, you poke your thigh and the feeling is FIRM not BLOBBY. Reasons why that is a good thing is that muscles are more metabolically active than fat, which means that having more muscle fibers increases your resting metabolic rate, helping you avoid metabolic deceases like diabetes, hypertension and obesity by burn more calories even at rest. This, in fact, promotes fat loss, which is a goal for many women seeking a healthy lifestyle.
2. Bone Health
As women age, they are more prone to osteoporosis and fractures due to decreased bone density later in life. Strength training is a fantastic way to counteract this. Weight-bearing exercises, such as lifting weights, place stress on your bones through loading and pulling and is stimulating them to become stronger and denser, reducing the risk of fractures and helping you maintain a healthy bone density in your bone savings account.
3. Enhanced Metabolism
As mentioned, the more muscle you have, the more calories your body burns at rest. When your muscles are more heavily densed with muscle fibers you get more BURNING units in your engines. I like to explain it as putting a Hummer engine into a Yaris and then watching what happens to the fuel consumption. I think we all kow the bigger and more powerful engine, means more fuel consumption. And this is how strength training revs up your metabolism, making it easier to manage your weight and stay healthy.
4. Improved Functional Strength
Strength training isn't just about aesthetics; it's about empowering you to live a more fulfilling life. When we are strong, we have more physical resources, to just move that couch, start that DIY project at home, carry all the groceries in from the car, lifting children, and climbing stairs easier and safer. When you are strong, and these tasks feel easy this does not only significantly improve your energy levels, as normal activities are just not as tiring. It also dramatically increases your quality of life as you age, making it easier to be active, independent, and take care of yourself and your home for longer.
5. Increased Confidence
Last but not least, strength training can do wonders for your self-esteem. As you change your fitness routine from constantly trying to run away from KG, and start to focus more on conquer heavier weights and achieve fitness milestones, your confidence in your abilities will grow. How we do one thing tends to affect how we do all things, and I have seen it time and time again how achieving progress with strength training can boost your overall confidence in all aspects of life.
Have I convinced you yet?
If you are ready, and you now understand and can see the importance of strength training for women, let's explore some practical tips to help you, no matter your age or previous experience, to incorporate resistance training, or strength training into your fitness routine.
1. Start Slow: If you're new to strength training, begin with lighter weights and focus on mastering proper form. Gradually increase the weight as you become more comfortable. In order for strength training to be effective, we need to lift heavy weights for our current level, meaning that the weights used need to be HARD but doable, also sometimes described as at least 7/10 effort.
2. Find a Support System: If you are feeling insecure, need more motivation, consider joining a fitness class, hire a personal trainer, or workout with a friend. Having a support system can make the journey more enjoyable and motivating and longer lasting overall.
3. Set Realistic Goals: Establish clear, achievable goals for your strength training journey. This could be increasing your squat weight or doing a certain number of push-ups. Pick a goal or a vision that fires you up just a little bit. When I started out training I dreamt of getting my first Pull- Up, it really symbolised being stroooong too me. It took me around 1 year to get there. But tracking progress will keep you motivated so pick something challenging but not too challenging. Something you can realistically achieve in 6-12 months
4. Embrace Variety: Don't limit yourself to just one type of strength training. There are just so many options out there, once you have mastered the basics, squat, deadlift, push up, strict press, pull down og pull up head out to explore options and variations like bodyweight exercises, free weights, resistance bands, and machine-based workouts to keep things fresh.
5. Believe in Yourself: Banish the myths about getting bulky and remember that you're in control of your fitness journey. Celebrate your successes, no matter how small, and keep pushing your limits.
If you are no sure yet, or would like some guidance:
Then I invite you to sign up for my newsletter where I share motivation and knowledge on how to Build Your Thriving Lifestyle through personal growth and training, so we can continue working on firing you up.
To summarise
Strength training is a key component of a well-rounded fitness routine for women, providing numerous physical and mental benefits. It's time to shatter the misconception that lifting weights will make you big and bulky. By incorporating strength training into your lifestyle, you can achieve a leaner, stronger, and more confident version of yourself. So, get over the fear, walk over to the weight training section, pick up those weights and kick start your journey to a healthier, more empowered you!
Wish you the best on your health journey
Coach Eik