Strength training is often seen as an activity only young men should engage in. However, strength training can benefit any individual regardless of age or gender. It’s essential for women to strength train due to the increased risk of developing muscle loss and osteoporosis as they grow older. 

Despite the many benefits strength training can bring, many women remain wary of it because of the common myths surrounding it. To help make strength training more accessible and approachable for all women, here are some strength training myths debunked: 

1. Strength Training Will Make You Bulky: This is a common misconception among women. In reality, strength training will not make you bulky – it helps you define and shape your muscles rather than add mass to them. If you want to add more muscle mass, nutrition becomes a key factor, and eating a surplus of calories daily plays a big role.

2. Strength Training Is Only For Athletes: Another misconception that strength training is only for competitive athletes is far from the truth. Strength training can be done by any woman regardless of her fitness level. Whether you are an advanced athlete or just starting, it benefits all women. 

3. Strength Training Is Difficult: Many people believe strength training requires rigorous and advanced strength exercises – this isn’t true. It can be done with simple bodyweight exercises like squats, push-ups, and planks. You start by mastering the simple moves and move into progressions over time.

4. Machines Are Better Than Free Weights: Machines are easier to use, but free weights offer more variety and strength training benefits. When starting out, machines will provide a more stable environment, while dumbbells recruit more muscle fibers for stability and activate more core engagement.

Now that the myths about strength training have been debunked, here are ten strength training tips for beginners: 

1. Start with bodyweight exercises first: They are a great starting point as they can be done anywhere, anytime, and don’t require any equipment. 

2. Learn proper form: Learn the correct technique for strength exercises before attempting them – this will help you maximize strength gains and prevent injury. 

3. Start with light weights: Beginners should start with light weights that they can handle easily to build strength and endurance. 

4. Increase weight gradually: As you become stronger, increase the weight to challenge your muscles. 

5. Focus on compound exercises: Compound exercises involve multiple muscle groups, which help maximize strength gains. Examples are squats, push-ups, and pulldowns.

6. Focus on form over speed: Make sure to take your time and focus on proper form rather than the speed of your reps. 

7. Rest between sets: Allow yourself enough rest (1-2 minutes) between strength training sets to give each set your full attention and effort.  

8. Vary exercises: To prevent muscle fatigue and strength plateaus, vary the strength exercises you perform each week. 

9. Set realistic goals: Make sure to set realistic strength training goals that are achievable in a given amount of time – this will help keep you motivated and on track with your strength training program.   

10. Don’t overdo it: Listen to your body, and don’t attempt strength exercises that are too difficult or could cause injury. 

The benefits of strength training for women are many – strength training builds stronger bones, increases muscle mass, reduces the risk of osteoporosis, improves posture, and helps with weight loss. 

If you are looking to start your fitness journey and not sure where or how to start, you can contact me at [email protected] for your complimentary consultation or schedule directly at the following link: https://calendly.com/wefit12/30min