I have a confession to make. The headline above about the stay-at-home mom is a little white lie. She does not exist. I wrote it to get your attention about a common held myth on women weight lifting and building muscle too quickly.
The below article will refute this myth and explain why weight lifting for women is essential and how it can actually aid in their goals.
Alright, let's get right to it...
Women & Weight Lifting
It just drives me nuts, but there is a big misconception that women who lift weights will get muscle-bound and bulky. Well, it's as legit as those cheesy infomercials trying to sell you toning products for your rear-end or even those crazy breast enlargement pills. Remember those things? In my best English accent, it's plain rubbish!
Let's expand on the myth that women should not train with weights. It's entirely untrue for many reasons. For example, women produce much more estrogen than testosterone. This means that it is far more difficult for women to build muscle in comparison to men.
Not only this, but anyone who wants to build a lot more muscle needs to eat a lot more food and protein. A bodybuilder's diet typically includes red meat, white meat, dairy products and a number of other muscle building foods. Most women and everyday people simply don't eat this type of food.
Besides eating the foods to build muscle, you would also need to eat a much larger portion of food each day as mentioned earlier. Essentially, you would need to increase your calorie intake to really pack it on. If you don't, you won't have the necessary nutrients and abundance of energy to build more muscle even if you lift weights. In other words, if you maintain your calorie intake and weight train, then you will simply burn more calories than usual and add a little muscle tone to your frame. It's that simple. You will not get bulky, overdeveloped muscles.
Recommendations for Weight Lifting
When you engage in a weight lifting program, you will not be able to keep increasing your strength indefinitely. Everyone has a genetic stick point regardless of gender. Women's are typically lower then men's. However, if you gain muscle very easily and your goal is just to lose body fat and tone up, then you should choose a weight that you can lift for 12 to 15 repetitions. This will activate muscle fibers that generate strength-endurance, instead of strength and muscle tone. And this prevents you from ever building a lot of muscle mass, even if it was possible. Keep in mind, this is only recommended for those that gain muscle with ease. I'm talking about those people that enter a gym and walk out buffer just from gazing at the weights. Why? Based on the research, heavier weight training (12-6 reps) is actually more effective for stimulating muscle change, male or female. To recap, most people will experience the greatest gains and improvements with heavier weights period.
Women Weight Training for Weight Loss
In essence weight training speeds up the metabolism of the body. This means that women and men will both burn more fat and calories when they are in a rested state. Fat does not burn any energy, but muscle burns calories. For that reason, having a higher percentage of muscle to fat increases your metabolism and makes it easier to lose weight.
Furthermore, if you train with weights on a regular basis, you will find that your likelihood of rebounding back to a previous weight is far less likely. Once you get into the routine of weight training, you will enjoy it and continue to do it each and every week. Your results will keep you coming back.
As you can see, all women should use weights as part of their training program. It will facilitate their weight loss, increasing their metabolic rate and get them to their goals quicker. To sum it all up, weight lifting is essential for everyone regardless of gender and won't turn a woman into a strong-man or bodybuilder no matter how much weight they lift.
Looking for a freebie or two?
Beginner Weight Training For Women Are you looking for a free beginner weight training plan that you can complete at home without any equipment? Or maybe you are lacking the time needed to follow a consistent exercise routine at the club? Check out the above link to get started with this free plan or simply to get some ideas that will aid you in creating a routine that you can do at home.
Intermediate Weight Training Plan for Female If you are looking for a routine that is a little more advanced and that includes general exercise equipment that you can typically find at your local gym, click this above link instead. This routine is divided into two independent workouts, one day focusing on your lower body and the next on your upper.
Are We Right for You?
Our services may not be right for you. We don't believe in quick fix diets. We will never sell diet pills that promise to have you lose 18 pounds in two days. What we do believe in is constancy, and that following a strength training and nutrition program that fits into your lifestyle is the true secret to success. We are a team of certified personal trainers that create exercise and nutrition plans based on those simple principles.
Matthew Johnson (Google+) is a certified personal trainer, nutrition expert and an on-line fitness consultant that started ChangingShape.com back in 2001.