Busting the myths: Why women should lift weights too

Are you a woman who wants to improve your fitness and build a stronger, healthier body? Get in here as we are busting the myths why women should lift weight too.

You might have heard some misconceptions about weightlifting that are holding you back for too long, there has been a stereotype that weightlifting is a "man's sport" and that women who lift weights will end up bulky, masculine, or unattractive. However, these beliefs couldn't be less considered myths. In fact, women can benefit greatly from weight lifting and should make it a part of their fitness routine.

WILL I GET VERY BULKY FROM LIFTING WEIGHTS?

One of the most common myths about weightlifting is that it will make women bulky and unfeminine. However, this couldn't be further from the truth. Generally, females tend to have smaller muscle fibers, a lower concentration of type-II (fast-twitch) muscle fibers, and a much lower (approximately one-eighth to one-tenth) serum level of testosterone (the most potent anabolic hormone) than their male counterparts. These factors allow for more significant muscle hypertrophy (growth) in males as compared to females even when placed under similar training volumes. 
According to a study published by the National Academy Of Sports Medicine (NASM), "women who lift weights regularly experience significant improvements in the development of Good Movement Patterns, Improvement of Self-Confidence, Increasing Resting Metabolic Rate (RMR), Decreased Risk of Metabolic Syndrome, Improvement of Bone Mineral Density.

WILL I GET INJURED LIFTING WEIGHTS?
An appropriately designed strength training program is more likely to decrease the risk of injury and may conversely improve musculoskeletal pain syndromes if appropriate corrective exercises are implemented.
Sometimes, gym equipment can appear intimidating. Some women are concerned that they may injure themselves by lifting weights, especially if they have an underlying musculoskeletal issue like back, knee, or hip pain. However, weight lifting can actually be very beneficial for women's bone health, as it can help prevent osteoporosis and other bone-related conditions.

The bottom line: working with a qualified fitness professional is the best way to assess your movement compensations, correct them, and learn safe and appropriate weight-lifting techniques.
We all need help in areas where we are not experienced, we have a team of fitness professionals if you need any assistance contact us here and we’ll gladly respond to your needs.

CAN A WOMAN LOSE WEIGHT BY LIFTING WEIGHTS, OR SHOULD I FOCUS MORE ON CARDIO?

Many women believe that the only way to lose weight and get in shape is to do hours of cardio every week. While cardio can be an effective way to burn calories, weight lifting can be even more beneficial for weight loss and overall health.
The more skeletal muscle an individual has, the higher their resting metabolic rate will be. Similarly, having healthy amounts of skeletal muscle improves insulin sensitivity. These factors will help you lose more weight over time if weight loss is your goal.

Skeletal muscle is metabolically active tissue and is a major contributor to your Total Daily Energy Expenditure (TDEE). Skeletal and cardiac muscles account for approximately 30 percent of the TDEE in a healthy individual (McPherron et al., 2013). 

WHAT AMOUNT TO YOUR TOTAL DAILY ENERGY EXPENDITURE (TDEE)?

TDEE can be further broken down into three main categories: 1. resting metabolism (what most of us call our metabolism)2. Thermogenesis (the energy it takes to process the food you eat)3. physical activity (more on that in a bit)

RESTING METABOLISM

Your resting metabolism is the sum of all the metabolic processes that are required for you to live. This means your cells use energy to do things like breath, think, pump blood, etc. This represents about 60-70% of your TDEE.

THE THERMIC EFFECT OF FOOD (TEF)

The next piece is what we call the thermic effect of food (TEF). This is simply the energy it requires to extract the energy you get from your food. This is a relatively small amount of energy and represents about 10% of your Total Daily Energy Expenditure (TDEE). 

PHYSICAL ACTIVITY

The last piece that makes up your TDEE is your physical activity, meaning the amount of movement you do throughout the day. This is often broken down into two separate categories: physical activity that is from structured exercise (we call this exercise activity thermogenesis) and physical activity from non-structured exercise (we call this non-exercise activity thermogenesis).

However, cardio is also an important part of any weight loss plan. Weight loss occurs when there is a caloric deficit, or rather when TDEE exceeds total daily energy intake (TDEI). The act of strength training may utilize fewer calories per session than cardio exercise, and cardio is therefore needed to increase TDEE. Think about it in terms of a financial analogy.

Cardio is your daily income from your job, while strength training is your investment in the stock market. Cardio will increase your TDEE directly, while strength training will increase your skeletal muscle mass and increase your TDEE more indirectly by increasing your Resting Metabolic Rate (RMR) (Summerfield, 2016). 
The bottom line: a well-rounded exercise program with a goal of fat loss will include both cardio AND strength training.
Do you need a well-customized workout plan that is designed for you? According to your goal and fitness level? Let’s help you with that Here

WEIGHT-LIFTING CONSIDERATIONS FOR WOMEN OVER 50

Many women are fully capable of participating in strength training programs well into the post-menopausal years. It is possible that strength gains may be more difficult to achieve with the reduction in circulating anabolic hormones (estrogen and testosterone) and reduction in muscle satellite cells, making muscle hypertrophy more difficult, though still attainable with appropriately planned training programs and nutrient timing (Sims, 2016).

There is nothing specific about this stage of life that prevents a woman from achieving extremely high levels of strength (if desired). However, there are a few considerations worth mentioning.

It is more common to experience complications from CVD in this age range. Additionally, the frequency of conditions such as high blood pressure, metabolic syndrome, and DM may negate certain types and intensity of exercises and/or require medical clearance from a physician prior to starting an exercise program.

It is also important to note that osteoporosis is a potential risk for women in this age group, and high-impact exercise, exercises that may come with the risk of a fall, or exercises that place a great deal of pressure on the spinal cord may be contraindicated in some women in this age group (Mishra et al., 2011).

So, ladies, it's time to break free from these myths and start lifting weights. Incorporating weight lifting into your fitness routine can help you build strength, improve your health, and achieve your fitness goals. Whether you're using dumbbells, barbells, or your own body weight, weight lifting is a great way to challenge yourself and feel empowered. So go ahead and lift, ladies - your body will thank you for it!

Reference NASMISSAJournal for exercise medicine