Women and the Weightlifting Saga
“I don’t want to look like a man!”< or even better>“I don’t want to look like those women in the muscle magazines”
“I am impressed by those toned triceps, but can I really achieve that for myself?”
This is the typical Tug Of War, between Inspiration and Doubt, which most women face – when they first
hear the word “WEIGHTLIFTING”. This article is meant to bust the most common myths about weight
training. Not to mention it’s immense benefits -Muscle tone, fat loss, strength, feeling freaking awesome
- who doesn’t want this in their lives?
Myth 1: Weightlifting makes you bulk up (like The Hulk)
Seriously? This is the biggest myth out there.
Fact: Weighlifting burns fat and builds muscle - (which occupies less space than fat) – which actually
makes you look smaller and leaner.
Due to the fact that women do not, and cannot, naturally produce as much testosterone (one of the main hormones responsible for increasing muscle size) as men do, it is impossible for a woman to gain huge
amounts of muscle by merely touching some weights! A woman who trains 3 to 4 times a week for about an hour will become toned and defined, but not bulky. The truth is, there ARE some female bodybuilders who have massive muscles - but those are a result of strength training, an unbelievable work ethic,
genetics and other factors like supplements and steroids. But this obviously does not apply to the
average fitness conscious woman. So, rest your fears aside and add some healthy weights to your regimen!
Myth 2: For weight training, I need to have access to a gym with dumbels and barbells.
Truth: Bodyweight training, anyone?
Let’s smash another weight training myth! Body weight training is an extremely effective form of weight/strength training. You don’t have to power lift with huge weights at your gym - you can use your own body weight at home or in the parkto improve your strength. So, What bodyweight exercises can one do?
●Squats
●Lunges
●Pulls ups
●Push ups
These are just a few of the wide range of body weight exercises you can perform. Remember, The world can be your gym ! - just be consistent and and slowly increase intensity to continuously challenge yourself!
Myth 3: Being Thin is the be all and End all of Fitness
Truth: Every Woman is unique and has her own path to fitness.
Not every lady comes to the gym for the “The ONLY ideal shape in that Pink tank top” (courtesy: social media bombardment)
In reality, there is NO “ideal” shape. Some people just want to tone up, some arepracticing for a race/ athletic event, some just want to recover from an injury and some are in it for an overall weight loss. Every size and shape is unique and should be celebrated, wherever you are on your fitness path. As for that pink tank top , don’t under estimate the benefits of comfortable work out clothes. Our fitness gear deserves another article by itself, but there is no dearth of good options in the market - from the synthetic sweat proof to the organic cottons! (I use ones from Reebok or Nike, or deivee.com for the organic cotton ones)
Infact, being hyper thin sometimes has hormonal effects on the body. Even professional appearance athletes don't stay thin all year. They usually lose weight a few weeks prior to an event and then max out before they hit the stage.
So create some realistic goals about your exercise routine keep it simple, creative and fun- and don’t stress out solely about that number on the weighing scale!
Ultimately, aren’t most women all out to find that amazing balance of health, performance, and aesthetics, in life? A good exercise regimen (aka, a customized combination of cardio and weights)
is therefore a vital starting point.
If the essence of this entire article can be expressed in one sentence, then let it be as below:
Happy working out!
Disclaimer: The opinions above are solely mine not meant to replace any advice from a nutritionist / doctor or trainer. I have personally used
these techniques in my own life and respect the process and its results, so sharing them here. Needless to say, always consult a physician if you
have health issues before starting a workout. Always consult your trainer before trying a new workout.
References:
4) All pictures are referenced from google/ garage-gyms.com / pinterest
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