Strength training is one of the most effective ways to improve your health, especially as you age—but myths and misconceptions often keep women over 35 from reaping its incredible benefits. From fears of bulking up to outdated ideas about cardio being superior for fat loss, these misconceptions can hold you back from reaching your full potential. In this article, we’ll bust five common strength training myths and explain why it’s never too late to embrace the power of strength training. By the end, you’ll feel confident and empowered to make strength training a part of your routine—and enjoy a stronger, healthier you.
Strength Training Will Make You Bulky
The Myth: Many women worry that lifting weights will cause them to look overly muscular or masculine.
The Truth: Women have lower levels of testosterone compared to men, making it challenging to gain bulky muscle mass. Instead, strength training helps tone muscles, improve metabolism, and build a strong, lean physique.
I get it. Photos of female bodybuilders flood the internet, or used to as a reference for “getting bulky.” Let me let you in on a little secret, that female bodybuilder may or may not take “supplements,” to reach the body type you see with very large muscles.-That’s the first thing. Secondly, she works out for a living. I mean, eats/sleeps/breathes the gym. Is that you? You want to be in the gym 3 hours everyday and sucking down chicken breasts like they’re Fiji water? I didn’t think so.
Start strength training today if you haven’t already. You won’t get bulky, but you will lose some body fat and sculpt lean muscle which translates to toned legs and arms. You’ve got nothing to lose except some body fat if you try.
Cardio Is Better for Fat Loss
The Myth: The belief that endless cardio sessions are the best way to burn fat and lose weight persists.
The Truth: Strength training boosts your metabolism for hours after your workout (known as the afterburn effect) and helps build muscle, which increases your resting metabolic rate, making it an excellent tool for fat loss.
Cardio is more attractive for the masses because; pouring sweat and calorie expenditure shows up on the display. But when you get off the machine, you’re done burning calories. That’s not the case with strength training.
Every strength training session, or at least we hope, results in increased muscle mass. Don’t think “bulky,” stick with me. After you’re done strength training, you’ve added a little more muscle to your body. Muscle works for you all day long boosting your metabolism, and thus burning calories. The more muscle you accumulate, the more calories you burn. Strength training equals shapely muscles that burn calories while you sit in your car on a long commute. Yay strength training!
You’re Too Old to Start Strength Training
The Myth: Some believe that if you haven’t been lifting weights before 35, it’s too late to start.
The Truth: Strength training is beneficial at any age. It improves bone density, combats age-related muscle loss (sarcopenia), and enhances overall health, helping you stay strong and independent as you age.
You’re never too old to start a strength training program. I saw a recent study, about exercise and reducing dementia risk. Not only is it never too late to start a strength training program, but doing so reduces several risk factors for several types of diseases.
You Have to Lift Heavy Weights to See Results
The Myth: The assumption that light weights are useless and only heavy lifting builds muscle keeps many women from starting.
The Truth: While progressively challenging your muscles is essential, you can achieve strength and tone with moderate weights combined with proper form and consistency.
The key here is to focus on proper form and consistency. Not only that, but the light weight still needs to challenge you. If the aim is 15 repetitions of light weight, then at the end of 15 reps you need to feel the burn. If not, go up in weight. Pick a weight that challenges you, fatigue the muscle, come back week after week adjusting the load and you’ll get results.
Strength Training Isn’t Good for Women with Joint Pain or Injuries
The Myth: Women with joint pain or past injuries often avoid strength training for fear of worsening their condition.
The Truth: When done correctly, strength training can alleviate joint pain by strengthening the muscles around the joints and improving mobility. A tailored program guided by a fitness professional can safely address individual needs.
As a person that suffers with knee pain, I can attest to the benefits of regular weight lifting to manage knee pain. I’m pretty sure I’ve torn a meniscus. I’m stalling because the recommendation is usually surgery and I don’t have time to recover from it, enter busy single mom. Okay, so instead of surgery, I strengthen the muscles around my knees. I stay consistent too. There are certain moves I avoid like shoulder loaded squats, but overall my knees are good when I lift weights regularly. If you don’t know where to start, check with your physical therapist or orthopedic doctor to know what to avoid and how to progress. You can also work with a fitness professional like me and I’ll steer you in the right place.
If this article wasn’t enough to get you started on a strength training program then, it’s a lost cause! LOL. No, for real strength training is the holy grail as we age. Boosting metabolism, improved health and shapely legs and arms are just part of the benefits. Doing something good for yourself like feeling strong can also boost your confidence and overall mood. Let’s go lift.
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