There are countless fitness industry myths out there which can lead to a lot of confusion. In fact this industry generates over 80 billion U.S. dollars of revenue each year - and it’s only growing. We are inundated with advertisements for the perfect body, best abs, toned muscles, with a growing number of gyms, workouts, diets, products, and Insta-famous fitness gurus touting “the best” results for women it’s hard to know where to turn.
Sometimes it feels like an over abundance of information that can be confusing and hard to know what works for your body shape, size and goals. Do this workout, exercise like this, drink these shakes, takes these supplements. With a vast amount of knowledge and research behind the best workouts for women, it seems like it should be easy to understand, however, that is not always the case.
Learn more about the top 5 weight training myths for women.
1. One common myth regarding women in fitness is that they should not lift heavy weights and stick to a small weights with high reps to avoid becoming “too” muscular.
This is not true, because women produce smaller amounts of testosterone (a muscle mass and strength building hormone) than men do, therefore, participating in strength training exercise allows women to develop a lean, feminine physique that is accompanied by a boost in metabolism, lower body fat percentage, increased bone density and muscle tone. There can also be a general decrease in injury risk due to greater structural strength in ligaments and tendons that protect and surround joints.
2. Another common myth in women’s fitness is, building muscle will make you heavier.
This is also not that case, more or less, building muscle will create a leaner look. You might not be lighter on the scale, however, you will notice that your clothes are fitting better and your body is more compact. Experts recommend staying away from the scale and simply using your jeans as a measurement tool for results, otherwise you might feel frustrated that you aren’t seeing results.
3. Participating in cardio activities burn more fat than weight lifting.
Actually, this is false. Just because cardio may burn more fat during the workout, weight training burns fat for longer after the workout is complete. Typically fitness experts suggest a HIIT (high intensity interval training) workout, for the best overall body results. To learn more about easy to do HIIT workouts, check out bodyweight HIIT workouts
in Women’s Health magazine.
4. You need to workout at a gym or fitness center to build muscle.
Again, this is false. There are a number of workouts you can do from the comfort of your own home, using your own body weight. Make a routine out of trying new, different types of workout videos on YouTube. You will be pleasantly surprised at results you will see after creating a routine. If you need assistance with finding what works best for you, working with an experience physical therapist is the best route to take.
5. Muscle will turn to fat once you stop training.
This isn’t true. You may gain more fat if you continue to eat the same way you did when you were working out. This happens because you no longer have the muscle in place to burn the same amount of calories, you could gain weight. Muscle and fat are two different types of tissue. Slacking off can cause atrophy but not actually turn to fat. It is best to stick to a regular schedule and make lifestyle changes to keep fitness and healthy eating at the forefront of your routine. As a reminder, many experts explain that weight loss is based 80 percent on your diet and 20 percent on exercise.
When adding strength training to a workout plan, best results are achieved when performing
no more than 60 minutes per day, 3-4 days per week. For this particular type of exercise, more is not always better, and smart training is more beneficial than heavy training, so you avoid injury. Current research is showing that functional exercises that use natural body movements are more beneficial than isolation techniques. Isolation work is when you use only one muscle group at a time, which is an old lifting technique that is generally only used in “body building” exercise plans. Performing more functional movements that require 80 percent effort to attain 8-12 repetitions will enable most people to accomplish their goals.
In the pursuit to increase muscle tone it is also important to keep in mind the nutritional aspect of achieving muscle gain. A healthy well balanced meal plan is essential if one is to properly gain muscle mass. Many fitness experts suggest a diet high in protein to reach your goals. Learn more about a muscle building diet for women
If new or old injuries are getting in the way of your fitness goals, working with a physical therapist can help. Physical therapy in Aurora, CO will help guide you to the best workouts for your body type and physical limitations. Strength training is important in building a better future. Starting with your core. Building strength with exercises such as yoga, pilates, and weight training will help build a solid base for whatever curve balls life throws your way. Learn more by reading the 15 best workout tips of all time
The professional staff of Body Image Physical Therapy
, along with the trainers in the onsite Saddle Rock Fitness gym, can assist you in overcoming old injuries, and create a functional program which will meet your strength goals, improve your appearance with less risk of injury, and cause less repetitive damage to your joints. Our hours are Monday thru Friday, 7am to 7pm. Don’t hesitate to contact us today at 720-870-8900 for more information!