Ladies, strength training is not just for men or body builders! When we think weightlifting, icons like Arnold Schwarzenegger come to mind, with his massive frame and chiseled physique. Well, strength training is for all women and can have lasting benefits on your health and quality of life as you age. Let’s look at the myths versus the actual benefits of strength training for women.
Myth #1- Women who strength train will look like Arnold, big and bulky.
Let’s get this one out of the way first! Some of us associate strength or resistance training as bad and something only men should do because we believe it leads to weight gain and that bulky look.
Here’s the truth about strength training: It may cause a woman to gain weight but you will see a change in the shape of your body. By losing fat and gaining muscle, you can stay the same weight – or even gain some – but actually be slimmer than you were before. Think of weight training as an investment that pays serious dividends down the road. The more muscle you have, the more calories and fat your body can burn over time.
Myth #2: Lifting huge and heavy is required.
Let’s set this scene…here you come strolling into the gym ready for your workout when you see a guy with five large plates on each side of his bar, in the squat rack grunting and squatting with all his might. This can be scary and intimidating. You may be thinking…I can’t do this.
Here is the good news…..yes, you can. There are many different ways to get effective strength training sessions in that might not even include added weights. All activities that require your muscles to work against a weight or force counts as strength training. This includes the use of weight machines, resistance bands or tubes, as well as all the many ways you can use your own body weight, as you do with push-ups and squats.
Myth #3: Women can be too old to strength train.
Sarcopenia is the gradual loss of muscle mass that begins for most women after age 35.
Contrary to popular belief, this decline in muscle mass and strength is not only a result of the aging process, but also due to inactivity.
Studies show that resistance training is the best way to prevent and reverse loss of muscle for older adults. Your body fat percentage will increase over time if you don't do anything to replace the lean muscle you lose. For women, in particular, resistance training is an effective long-term strategy to preserve this lean muscle mass.
The benefits of strength training don't end with a more sculpted bod, though. It is good for bones, joints, mood and metabolic health. Women are more likely to live longer and have a lower risk of death from heart disease when they strength train two to three times a week.
The YMCA is here to help with a variety of machines and free weights for those who are ready to jump in. There are many group fitness offerings that will take you through a guided strength training session, if you like the group setting. If you are looking for a one-on-one experience, we have personal trainers ready to help.