'Lifting isn't Ladylike'
Hi, everyone!
This post is for the ladies, because I have overheard/heard way too many times complaints and frets about PT's introducing lifting and other weight orientated exercises. This is either because they are worried it is going to make them look 'like a man', put on too much muscle mass, or they just think they're going to look silly. This was also my own mindset for quite a while, until I actual tried it for myself and the results spoke for themselves. Weight lifting and strength training is equally as important for women as it is for men. For that reason, I am here to debunk some of the most common myths you may have heard about weight lifting for women and encourage you to pick up that barbell and get grafting!
1.. 'Women should not lift weights heavier than 3lbs'
This is some really old-fashioned bullsh*t that has falsely evidence and instigated fears for women that lifting anything above 3lbs will cause them to become 'overly muscular' and 'manly'. NO. NO. NO. You will never become 'manly', because you are not a man and YOU are in complete control of what shape you adopt. Because unlike men, we don't produce nearly as much testosterone so strength training won't make you gain size as rapidly. Women can lift, push, and pull anything they condition themselves to and still produce the desired amount of muscle mass.
The pictures below are all of professional female figure/bikini/physique athletes and a majority of their training comprises of strength and resistance training. They do not, in the slightest, look 'manly'.
2. 'It doesn't burn as much calories as cardio'
Believe it or not, lifting and doing resistance training is actually more beneficial than intense cardio when getting in shape and losing weight. It readjusts the body composition and forces your muscles and body to use more oxygen, which burns more calories. My coach also made a really good point the other day when discussing my competition prep, as I had seen loads of 'influencers' who try to compete complete cardio workouts to get in shape. When attempting to lose weight, my coach highlighted that cardio uses up more energy which impacts on your performance and also expends more energy, which makes you more hungry and therefore more inclined to replace your expended calories with further calories. In contrast, weight training tends to be a lot more focused, you can put in maximum effort whilst strengthening and conditioning your body without over-exerting yourself.
3. 'You need to maintain the workouts once you start, otherwise your muscles will turn to fat'
Your body composition is far more reliant on nutrition than your routines. Muscle and fat are two completely different elements, they can never turn into each other. However, it can be replaced if you let loose on your diet and nutrition. As long as you are eating well, you can experiment and change your routine round as much as you please. Just continue to push yourself and eat well!
4. 'Men don't like girls that lift'
Incorrect. Men find it sexy as hell. But you are not lifting for men, you are doing it for yourself and to switch around your own lifestyle. If you meet a man or prospective partner and they don't find it attractive, but it's making you happy, who needs them? Throw a plate or dumbbell at their face.
5. 'The older you get, the more dangerous lifting becomes'
This myth also influences pregnant ladies. I have seen pregnant women and older women lift and do resistance routines. Lifting only becomes dangerous if you start lifting weights you have not yet conditioned or trained your body to lift, repetitively strain yourself and just neglect your body. If you train correctly and maintain your condition, lifting will not become dangerous, it will just build your strength. It is also advised that in order to stay fit and active, pregnant women can continue with their previous routines as long as they do not attempt to over-exert themselves or strain their body.
1.. 'Women should not lift weights heavier than 3lbs'
This is some really old-fashioned bullsh*t that has falsely evidence and instigated fears for women that lifting anything above 3lbs will cause them to become 'overly muscular' and 'manly'. NO. NO. NO. You will never become 'manly', because you are not a man and YOU are in complete control of what shape you adopt. Because unlike men, we don't produce nearly as much testosterone so strength training won't make you gain size as rapidly. Women can lift, push, and pull anything they condition themselves to and still produce the desired amount of muscle mass.
The pictures below are all of professional female figure/bikini/physique athletes and a majority of their training comprises of strength and resistance training. They do not, in the slightest, look 'manly'.
From left to right: Dana Linn Bailey, Hattie Boydle, Lauren Simpson, and Konnie Slyziut.
2. 'It doesn't burn as much calories as cardio'
Believe it or not, lifting and doing resistance training is actually more beneficial than intense cardio when getting in shape and losing weight. It readjusts the body composition and forces your muscles and body to use more oxygen, which burns more calories. My coach also made a really good point the other day when discussing my competition prep, as I had seen loads of 'influencers' who try to compete complete cardio workouts to get in shape. When attempting to lose weight, my coach highlighted that cardio uses up more energy which impacts on your performance and also expends more energy, which makes you more hungry and therefore more inclined to replace your expended calories with further calories. In contrast, weight training tends to be a lot more focused, you can put in maximum effort whilst strengthening and conditioning your body without over-exerting yourself.
3. 'You need to maintain the workouts once you start, otherwise your muscles will turn to fat'
Your body composition is far more reliant on nutrition than your routines. Muscle and fat are two completely different elements, they can never turn into each other. However, it can be replaced if you let loose on your diet and nutrition. As long as you are eating well, you can experiment and change your routine round as much as you please. Just continue to push yourself and eat well!
4. 'Men don't like girls that lift'
Incorrect. Men find it sexy as hell. But you are not lifting for men, you are doing it for yourself and to switch around your own lifestyle. If you meet a man or prospective partner and they don't find it attractive, but it's making you happy, who needs them? Throw a plate or dumbbell at their face.
5. 'The older you get, the more dangerous lifting becomes'
This myth also influences pregnant ladies. I have seen pregnant women and older women lift and do resistance routines. Lifting only becomes dangerous if you start lifting weights you have not yet conditioned or trained your body to lift, repetitively strain yourself and just neglect your body. If you train correctly and maintain your condition, lifting will not become dangerous, it will just build your strength. It is also advised that in order to stay fit and active, pregnant women can continue with their previous routines as long as they do not attempt to over-exert themselves or strain their body.
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Thank you so much for reading this post! I hope you stick around for more and get some motivation out of this blog. Make sure to follow now so you don't miss a thing and I will be writing the next post as you read this, so keep your eyes peeled!
Liv xo
This is amazing article about Gym.
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