Women and Weight Training

Ok I have been dying to write about this for a looooong time. It is a common debate I have with customers on most days regarding misleading information. So lets start off with debugging the Myths. Weight training will make me look like Arnold!! FALSE! Firstly us women do not have the testosterone levels to […]

Ok I have been dying to write about this for a looooong time. It is a common debate I have with customers on most days regarding misleading information.

So lets start off with debugging the Myths.

  1. Weight training will make me look like Arnold!!
FALSE!
Firstly us women do not have the testosterone levels to make us huge, unless you are on steroids, or have unnatural testosterone levels then that Is NOT going to happen.
What will happen, is you will get leaner, as muscle burns fat even at rest. The more muscle you have, the more calories you will burn when resting and at the gym. Also your BMR (basal metabolic rate) will increase.
The more muscle definition you will gain too, and of course you will gain some strength.
And who doesn’t want to be leaner and stronger??
2. If I lift heavy weights I will injure myself.
This is false if done in the correct environment. This is where hiring a PT or going to a pump class is the best place to start. If you are with someone who can coach you on correct technique, form, and weight, then this will minimise the risks. I always like to push my clients and see if we can progress by going heavier. I will always stop them if I find form is compromised. Technique is key when lifting weights, and if it’s compromised by going too heavy, then reducing the weight and nailing technique should be priority. If you do not try then you will never progress, and progression is why we all go to the gym and train right?
3. I want to lift light weights as I only want to tone up.
FALSE
If you lift light weights for more than 20 to 30 repetitions, you are just wasting your time! Lifting weights that you can do more than 20 reps for 3 sets (outside of a pump class I’m talking) then you are just lifting too lighter weight.
You get toning benefits when lifting weights for a set number of reps. If you go too light your muscles will never progress as they are ok where they are. If you push them then you will get a response out of them, this is called change. You need to change though in order to get change!!
10 reps will get you more muscle with some strength
12 reps is muscle with some endurance
12-15 reps is endurance with some muscle
You should aim for 3-5sets, beginners can start with 2 sets.
Summary
  • Lifting weights will not only improve definition of muscles it will make you stronger.
  • Lifting weights can help to improve a number of health problems and burn fat.
  • Weights can help improve posture and everyday life.
  • Weights can decrease the risk of injury as you improve muscle strength and function by adding weight lifting into your programme.
Please take all this on board and as always let me know if you need any additional help. I have my Online personal training programmes with all the sets and reps worked out for you and ready to go so why not Contact me and sign up today!

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