Body Building Resources





Nine Myths About Weight Training for Women
By Jean Lam

Many women dismiss weight training as a fitness option because of certain misconceptions. There are many myths surrounding the sport, especially for women-from the idea that women who lift weights will wind up looking like Arnold to the hope that you can target just the areas of your body you'd most like to change. Here are nine myths about body building for women-that we hope won't keep you from giving it a try.

Weight training is just for the guys. Many women dismiss bodybuilding and weight training as too "masculine." Actually, women can gain important health benefits from weight training. It strengthens bones, reducing the risk of osteoporosis later in life-and since about 80% of women over 50 develop symptoms of the disease, weight training is a valuable prevention that will benefit most women. It also strengthens joints and muscles, allowing your body to stay healthier longer.

Weight training will make you look like a man. There's a common misconception that lifting weights will make women look bulky and masculine. Nothing could be further than the truth. Women do not produce enough testosterone naturally to make them look as bulky as a male bodybuilder-and they never will, no matter how much they work out. To be honest, only a handful of physically gifted men ever bulk up that way naturally; most take steroids to look that bulky. Female bodybuilders take steroids as well, which may be where the preconception comes from-those women do look bulky, but they need help. Unless you consciously take steroids, you won't look bulky and masculine as a result of strength training.

Weight training will make your breasts bigger. Working out your pecs will not make your breasts bigger. Your breasts are made of fatty tissue, not muscle-so it's impossible to increase their size through working out. The muscles in your back will increase, so your overall measurements might increase as well-but your cup size won't.

Weight training isn't safe if you're pregnant. Not true. Weight training can be done safely while you're pregnant. You do have to be careful and avoid certain exercises, however-it's often safer to work on machines than with free weights while pregnant, as machines provide more support and there's less risk of falling. You'll also need to avoid abdominal exercises including full-body exercises that include your abs, and cut any exercises that require lying on your stomach or back out of your routine. Get your doctor's advice, but in general you can continue weight training while you're pregnant.

If you gain lots of muscle and then stop exercising, you'll get fat. This is a myth that both men and women believe-that muscle will turn to fat if you stop exercising. Muscle cannot turn to fat any more than iron can turn to gold. However, many people who work out regularly also have big appetites. While they're working out, they can burn the calories-but if they stop, they may gain extra weight while they lose muscle tone.

Weight training will decrease your flexibility. Not if it's done right. Weight training can actually increase your flexibility. Many full-body exercises are done through the limb's full range of motion, testing the muscle's limits on every rep. In addition, a good warmup and cooldown routine should include stretching exercises. If you exercise the right way, your flexibility should increase with strength training.

You can get rid of that unsightly bulge through weight training. The unfortunate fact is that there is no such thing as spot training. You can't target your least favorite bulge and make it disappear. If you do want to get rid of unsightly bulges, your best bet is to reduce fat everywhere through a combination of weight training and cardiovascular workouts. Cardio burns fat, while weight training builds muscle that works to burn fat further-some experts estimate it takes approximately 50-60 calories to maintain each pound of muscle.

Weight training takes too much time. Many women believe it takes an immense time commitment to see results. As a matter of fact, you generally shouldn't work out more than an hour a day-or even every day of the week. The only way to gain in strength and see results is to work a muscle until it is momentarily fatigued to the point where it physically cannot do another rep. This doesn't take endless repetitions to achieve; with a weight at the limit of your lifting ability, it can take only a handful of reps. Most trainers will suggest that you do at least two sets of each exercise-and use a weight that's heavy enough so that you have a hard time lifting it by the end of the second set.

Everyone at the gym will be looking at you. Men and women alike often suffer from self-consciousness when they first go to a gym. But women in particular tend to feel the pressure to be slim and perfect-looking before they'd dare walk into a gym and work out in front of other people. The truth is, everyone starts somewhere-and all the other fit, toned people at your gym probably started with less-than-perfect bodies as well. In addition, most people at the gym are there to work out-they won't be looking at you.

Body building isn't just for men. It's also a healthy way for women to get fit and toned. No matter whether you're pregnant, over 50, or under 20, you're sure to see improvements in your body image, energy level, and fitness if you give it a try.

About the author

Jean Lam is the webmaster of Body Building Resource which provides articles on weight training, nutrition and fitness, body building book and DVDs.


Body Building Articles - Weight Training, Proper Nutrition and Fitness

Recent Bodybuilding Articles and Resources
16 Cold Processed Whey Protein Isolate Powder Grass Fed Cows

Best Meal Prep Bags With Portion Control Food Storage Containers

18 Best Grass Fed Whey Protein Isolate

Best Manuka Honey To Buy

Best Power Racks Under $1000 For Your Home Gym

Best Blenders to Buy to Make Protein Shakes

Best Calcium Magnesium Potassium Supplements For Sore Muscles

Best Home Gyms For $2000

16 Best Natural Protein Bars Without Sucralose

Best Hydrolyzed Whey Protein Isolate

24 Best Vegan Protein Powder Without Stevia

Best Kettlebell Weights To Own For Workout

Best Whey Casein Protein Powder Blend

13 Best Natural Testosterone Booster Supplements For Working Out

BCAA Powder Supplements Without Artificial Sweeteners/Sucralose

Best Fat Burners That Work Amazon

Best Branched Chain Amino Acid BCAA Supplements For Building Muscle

Best Fitness Watches With Heart Rate Monitor

Best Fish Oil Supplements For Bodybuilding

Best Spin Bike On The Market For Home Use

Best Stair Climber To Buy For Home Use - StairMaster SM5 StepMill

34 Best Organic Grass Fed Cold Pressed Whey Protein Concentrate

29 Best Whey Protein Powder For Building Muscle

Top 41 Pre Workout Supplements Without Sucralose

7 Healthiest Whey Protein Powder On The Market

Is Turkey Good For Building Muscle?

Is Whey Protein Good For Building Muscle?

Is Salmon Good For Building Muscle?

Is Chicken Good For Building Muscle?

Are Hamburgers Good For Bodybuilding?

Battle Of The Sexes — The Difference Between Male And Female Fat Metabolism

12 Best Foods For Bulking Up For Bodybuilding

9 Best Protein Foods For Bodybuilding

How To Bulk Up Fast Hardgainer

Is Oatmeal Good For Bodybuilding?

13 Best Glutamine Powder Supplements On The Market

Are Kidney Beans Good For Bodybuilding?

7 Natural Ways To Lose Stomach Fat

Can You Build Muscle Mass With Calisthenics?

How To Get Big Muscles Fast Bodybuilding - 7 Tips

Skinny Guys Guide To Getting Big

Are Protein Shakes Necessary After Workouts?

Are Bananas Good For Muscle Recovery?

12 Muscle Building Mistakes To Avoid

Overtraining and Muscle Growth

Tuna Burger Recipe Using Canned Tuna

What Supplement To Take After Workout?

Are Eggs Good For Building Muscle?
Best Natural Gas Grills Under $1000

Top 10 Supplements For Muscle Cramps

Best Super Greens Protein Powder

Best Dextrose Powder Supplement For Post Workout

Best Fermented Cod Liver Oil To Buy

Best Deep Tissue Massage Chair

Whey Casein Egg Protein Powder Blend Without Sucralose

Best Whole Food Vitamin C Supplement To Take

Best Home Pull Up Dip Station

Best Canned Protein Foods For Building Muscle

Best Paleo Protein Powder

High End Treadmills For Home Use For Sale

6 Best Time Release Protein Powder

11 Natural Whey Protein Sweetened With Stevia

6 Best Natural Post Workout Supplements For Muscle Gain

Best Omega 3 Supplements To Buy

Best Nitric Oxide NO2 Pre Workout Supplements On The Market

Best Liquid Egg Whites To Buy

Best Shoes For Weight Training and Cardio

8 Weight Gainers With Most Calories

Best Folding Treadmills For Home Use Under $1000

The Best Protein Powder For Muscle Gain

6 Whey Protein Without Sweeteners

12 Best Egg White Protein Powder Unflavored | With Stevia

Weight Gainer Without Sucralose

Top 26 Whey Protein Isolate Without Sucralose

Top 12 Casein Protein Without Artificial Sweeteners | Sucralose

Natural Protein Powder For Muscle Building

Is Casein Protein Good For Building Muscle?

8 Simple Tips To Lose Weight In 10 Days

Is Pasta Good For Bulking?

Are Fruits Good For Bodybuilding?

How to Get Ripped and Big in 3 Months

3 Cardio Machines That Burn The Most Calories

Are Muscle Building Supplements Good or Bad?

Are Drop Sets Good To Build Muscle Fast?

Eating Whole Foods vs Supplements

10 Ways To Increase Muscle Mass

Bodybuilding Supplements For Sale

Are Carbs Good For Muscle Building?

Is Red Meat Good For Building Muscle?

6 Meals A Day For Muscle Gain

13 Best Creapure Creatine Monohydrate Powder On The Market

Best Home Gym For The Money

What Is The Best Treadmill To Buy For Home Use?

Bowflex Revolution Home Gym For Sale

Bowflex SelectTech 1090 Adjustable Dumbbell For Sale

What Whey Protein Is Best For Me?

What Supplements Should I Take To Build Muscle Fast?

Building Muscle Without Weights Workout - 12 Exercises

Body Building Products