The importance of strength training for women has been written about in many a newspaper and magazine, talked about on countless podcasts, and is fiercely promoted in current menopause discussions. The recommendation from fitness experts is 2 or 3 strength training sessions per week to help preserve muscle mass and bone density which steadily declines from the age of 30 onwards. Despite this knowledge, many women are still sceptical or nervous about picking up a dumbbell (or indeed a barbell) so we’re here to set the record straight about the top 3 myths surrounding strength training for women.

Myth 1 – Strength training makes you bulky.

Undoubtably, using weights consistently will increase the strength, size and appearance of muscles. However, muscle growth will help women achieve a leaner, more defined, stronger appearance rather than an oversized muscular one. Levels of testosterone and growth hormone are significantly lower in women than men meaning women would require a huge amount of effort, physically and nutritionally, to achieve a ‘bulkier’ physique.

Myth 2 – Strength training doesn’t burn as many calories as cardio.

If weight loss is a goal, there’s a tendency to lean towards cardio training, such as running or Hiit, to burn more calories and push towards a calorie deficit. When it comes to calories out, there’s those burned during exercise and those burned during the rest of the day. Basal Metabolic Rate (BMR) is the number of calories needed to carry out basic life functions such as breathing, circulation, digestion, etc. Muscle tissue is very effective at burning calories even when at rest, so increasing muscle mass will increase BMR, meaning your body will naturally burn more calories each day.

Myth 3 – I need to use very heavy weights to see results.

Muscle growth does not depend on the size of weights you choose. The most important factor for increasing muscle mass is working the muscle to fatigue i.e., to the point where you can no longer perform another rep. If you choose to use lighter weights, or no weights, the number of reps required to achieve muscle fatigue is, of course, higher than with heavier weights. However, either method is effective at improving strength if you commit to completing as many reps as you can. Exhausted muscles are the gateway to stronger muscles.
Now that we’ve set the record straight, we’ll leave you with the knowledge that it’s never too late to start strength training. Start slowly and build up carefully with the guidance of a professional to help you achieve good form and make progress in the correct way. Consistency and perseverance are key to looking, being, and most importantly, feeling strong.