Being a physiotherapist and fitness coach, I’ve come across so many women for whom working out with help of free weights or machines is a strict No-No. There are so many myths in their minds about working out with weights. Most of them feel that weight training is only for men who aim to have a 20 inch biceps or a 6 -pack abs.
If you want to get stronger, leaner and healthy you have to supplement your aerobic workout with the key component of fitness and that’s “weight training”.
“USE IT OR LOSE IT”
As we age our muscle mass gradually decreases and hence our metabolism (i.e the energy our body spends in normal functioning of our important physiological systems). So when muscle is depleted, your fat percentage increases.
MYTHS RELATED TO WEIGHT TRAINING
Myth I : Weight training will make you bulky or masculine
My dear ladies the hormone to be blamed for bulking up is testesterone, which is in abundance in males but is in very minimal quantity in females. Our oestrogen abundance prevents us from developing a masculine body, unless you take steroids externally.
Myth II : Weight training will increase chest size
Breast size can never be increased or decreased. But yes it will surely make your chest look firm.
Myth III : Weight training will make your body stiff
There are many exercises such as dead lifts, chin ups, etc which will make you use your complete muscle length and hence maintain flexibility.
Myth IV : If you stop exercising your muscles will turn into fat
This myth is just like someone saying you can turn gold into brass!! Remember, both are different types of tissues so it cannot interchange.
Myth V : Women should do only cardio and if they want to do weight training they should only do so with lighter weights
Cardio is a very important component but if you are doing cardio for long hours it will not only burn your fat but your muscles too. And, if you are weight training with light weights then its not of much use as there won’t be any muscle breakdown. You need to overload your muscles to get the desired result of toning up.
BENEFITS OF WEIGHT TRAINING
- Increases bone density thus preventing osteoporosis.
- Increases your resting metabolism and burning more calories even when you are at rest (increase in Basal Metabolic Rate).
- Decreases the risk of injuries by making your bone, muscles and ligaments stronger.
- Helps to improve balance and coordination.
- Improves your stamina.
- And above all for most of the women it gives you a fabulous toned body .
Always make sure you adopt the right posture/form and correct breathing (exhale on exertion) before focusing on repetitions and intensity of weights.