Many people believe wrong things about weightlifting. This stops beginners and fitness fans from trying it. I have seen many myths that scare people away. They prevent them from seeing how good strength training is.
Weight training is not only for bodybuilders or athletes. It is important for everyone to stay healthy. A study from Iowa State University found that strength training less than an hour a week can lower the risk of heart problems by up to 70%1. Also, strength training increases metabolism. It can burn calories for up to 48 hours after working out2. Knowing these truths helps people use facts to guide their fitness.
Weightlifting Makes Women Bulky
Some people think lifting weights makes women bulky. This is because they don’t understand muscle gain or testosterone. Women have less testosterone than men. So, they don’t get big muscles easily3. Instead, they get toned and strong by lifting weights regularly4.
Gaining muscle takes a lot of time and hard work. Most women won’t look bulky3. To grow muscles, you need more calories and protein. Many women don’t eat enough of both. For active folks, 1,800 to 2,400 calories are suggested every day3. Eating right and lifting weights make muscles lean and decrease fat.
Lifting weights does more than make you look good. It makes bones stronger, which is vital for women. About half of women over 50 face bone weakening3. Lifting weights helps burn more calories, even when you rest4. As women age, weightlifting is key to strong bones and muscles during menopause4.
“Regular resistance training not only enhances physical appearance by increasing lean mass and reducing fat, but it also offers extensive health benefits, including improved heart health, reduced risks of chronic diseases, and enhanced mental well-being.”
Using weights heavier than 5 pounds helps build strength and tone women’s bodies4. Training muscles more often speeds up growth but has limits. Studies by Rhea and others show structured routines help women get stronger without bulk3.
Beginners should lift weights 8 to 15 times in a set. This helps muscles grow3. Start with light weights and gradually lift heavier as you get stronger4. It’s important to lift correctly, vary your exercises, and rest well for success.
Lifting weights is great for looking toned and staying healthy. Knowing about muscle growth and testosterone helps women lift without worry. For more info, see this article that explains it well3.
Cardio is the Only Way to Lose Weight
It’s not true that only cardio can make you lose weight. The American Council on Exercise found that kettlebell workouts can use up to 20 calories each minute. This is like running a mile in six minutes5. Weightlifting and other resistance exercises are also key for managing weight well.
Mixing cardio and lifting weights works even better. Lifting weights helps you build muscle, which makes your body use more calories every day6. Plus, after a really hard workout, your body keeps burning calories for up to one day5. Adding resistance training to cardio keeps your metabolism high and helps you not get too hungry from lots of cardio.
The Physical Activity Guidelines for Americans say to do muscle-strengthening activities twice a week, along with cardio6. A study in 2023 found that people who did strength training for nine months lost more fat and had better blood sugar than those who just did cardio6. Weightlifting also makes your body burn calories for up to three days after7.
For the best health, mix cardio with strength training. This helps you burn fat and speed up your metabolism better than only cardio7. Discover more about the myths of exercise and how to balance workout types here5. Also, check out the HealthFitnessScience guide for smart use of exercise info here6.
Women Should Lift Lighter Weights
The idea that women should only lift light weights is not right. Actually, lifting heavy is key for women’s strength. Despite what many think, building muscle is hard and takes a long time89. You won’t get too muscular too fast from weightlifting10.
Now, 47% of USA Weightlifting members are women, up from 17% in 200789. This shows more women see the good in strength training. Plus, women have much less testosterone than men, making huge muscles rare10. In fact, very few women will ever get too bulky from lifting10.
Lifting heavy isn’t just about muscle. It also boosts your metabolism, so you burn calories for up to 48 hours after working out89. It’s great for your bones, joints, and might even help you live longer8. Pregnant women, with a doctor’s okay, can lift too89. Muscle weighs more than fat, so as you gain muscle and lose fat, you look slimmer and toned10.
Studies show women can build muscle just like men with the same training89. It’s important to slowly lift heavier weights to see muscle changes10. So, trying hard and lifting heavy brings big benefits in strength for women.
When we look at heavy versus light weights, the choice is clear:
| Aspect | Lifting Heavy Weights | Lifting Lighter Weights |
|---|---|---|
| Muscle Gain | Significant increase over time8 | Minimal increase |
| Basal Metabolic Rate | Enhanced for up to 48 hours post-workout89 | Less impact on metabolism |
| Calorie Burn | Higher during daily activities810 | Lower overall calorie burn |
| Bone Health | Improved significantly8 | Less impact |
| Overall Strength | Greater gains in strength | Moderate improvements |
Weightlifting Myths: Debunking Safety Concerns
Many people stay away from weightlifting because they worry it’s not safe. But, if you lift weights the right way, you won’t get hurt much. Learning safe ways to lift can really cut down the chances of getting hurt, like sprains and strains. These injuries can make you hurt, swell up, and have a hard time moving11. Slowly adding more weight is key. A study found that lifting weights the right way makes muscles stronger and joints more stable. This helps you not get hurt12.
Doing exercises the right way is very important to keep your joints safe. Lifting weights right can make your joints healthier. It makes muscles stronger and helps the parts around your joints11. Even people with arthritis can benefit from weightlifting, if done correctly11. Plus, it can make your bones stronger and lower the chance of osteoporosis and joint injuries11.
It’s super important to warm up and cool down when you lift weights. Not doing this can raise your chance of getting hurt by 30%11. Taking breaks between sets and workouts helps avoid getting hurt from doing too much11. If you do get hurt, it’s really important to see a doctor. This makes sure you heal right and don’t hurt your joints in the long run, as Alliance Orthopedics says11.
Research shows that strength training makes your joints more stable and less likely to get hurt12. So, by focusing on lifting weights the right way, we can show weightlifting is safe and good for everyone.
You Can Spot Reduce Fat with Weightlifting
The idea that you can target fat loss in specific areas through certain exercises is not true. Studies show that we lose fat from all over our bodies. This depends on our genes and how much body fat we have.
A study in 1983 showed doing lots of sit-ups didn’t just reduce belly fat13. Another study in 2011 found that working out just your abs didn’t burn more belly fat than not exercising at all13. These results show that targeting one area for fat loss doesn’t work. We need to think about losing fat from the whole body instead.
Fat loss involves the entire body and depends on our genetics and how much fat we have overall, not just in certain areas.
In 2013, a study found no fat loss difference between a leg exercised a lot and one that wasn’t13. In 2015, a study found no proof that working out your abs along with dieting did more for losing fat in that area than just dieting13. A 2007 study also showed no bigger fat loss in an arm that was strength-trained compared to one that wasn’t13. All these studies help prove that we need to forget the idea of losing fat just in certain spots.
Strength training does a lot more than just help with fat loss. A study showed women who lifted weights got stronger and changed their body shape without getting bulky14. Mixing weights and cardio is better for losing fat than just cardio14. Lifting weights also helps you burn more calories even when you’re not working out14.
Athletes might look like they’ve lost fat in specific areas but there’s no strong proof of that13. The best way to lose body fat is with workouts for the whole body, eating right, and regular strength training. To learn more about common weightlifting myths, visit HealthFitnessScience.com13.
Conclusion
Getting rid of common weightlifting myths helps us know how to work out better. Weightlifting doesn’t make women big because they have less testosterone than men15. Also, mixing strength training with cardio helps you lose more fat15.
Using the right way to lift weights is very important to avoid getting hurt. Very few lifters get injured if they lift properly15. This method is safer than many other exercises16. It also helps keep your bones strong and maintains muscle, which is good for your health and can help you live longer15.
You can’t pick where to lose fat with weightlifting alone. But doing both cardio and strength training is a great idea. Clearing up these wrong ideas lets us have a good start in weightlifting. If you want to know how to begin weight training, read this piece by NPR here15. For busting more myths, check out Health Fitness Science at their blog16.
Source Links
- Debunk Strength Training Myths | Build Strength – NNOXX – https://www.nnoxx.com/blog/debunking-10-myths-about-strength-training
- Debunking 10 Common Fitness Myths – https://repfitness.com/blogs/training/debunking-10-common-fitness-myths
- Does lifting weights make women bulky? The myth that won’t die – https://www.cnet.com/health/fitness/does-lifting-weights-make-women-bulky/
- 4 myths about lifting weights for women – https://www.bswhealth.com/blog/women-drop-the-pink-dumbbells-and-lift-heavy
- 8 Myths About Cardio That Are Holding You Back – https://www.shape.com/fitness/workouts/8-cardio-myths-are-making-you-fat
- 10 Myths That Will Make You Rethink Your Relationship With Cardio – https://www.onepeloton.com/blog/cardio-myths/
- The “Cardio is Better than Weight Lifting for Weight Loss” Myth – Haven Fitness – https://thehavenfitnessnj.com/the-cardio-is-better-than-weight-lifting-for-weight-loss-myth/
- 5 Weight Lifting Myths For Women And The Health Benefits Women Who Lift Weights Gain — Core Studio The Pilates Barre – https://www.corestudiopilatesbarre.com/blog-1-1/5-weight-lifting-myths-for-women-and-the-health-benefits-women-who-lift-weights-gain
- 5 weight lifting myths for women and the health benefits women who lift weights gain – https://www.businessinsider.com/guides/health/fitness/weight-lifting-myths-for-women
- Will Lifting Weights Make Me Bulky? Women’s Weightlifting Myths Debunked – Dr. Charlie Seltzer — Dr. Charlie Seltzer – https://drseltzerlifestylemedicine.com/blog/women-weightlifting-myths
- Weightlifting Safety for Healthy Joints | Alliance Orthopedics – https://allianceortho.com/weightlifting-safety-for-healthy-joints/
- Debunking 10 Fitness Myths: Women and Weightlifting – https://sunnyhealthfitness.com/blogs/health-wellness/women-weightlifting-fitness-myths?srsltid=AfmBOoqiDlAeBE8LlKPbcj9_Wh286_7mJJuVaO1OEZUC-03Dcb-ZMFdt
- New science: spot reduction is not a myth – https://mennohenselmans.com/science-spot-reduction-myth/
- Debunking 10 Fitness Myths: Women and Weightlifting – https://sunnyhealthfitness.com/blogs/health-wellness/women-weightlifting-fitness-myths?srsltid=AfmBOopVdRDRc46FkXFYxJSu7hnp-2g_OR8B9mgBvhadTPb-cJou-UUG
- 5 Myths About Lifting Weights You Shouldn’t Fall For – https://blog.o2fitnessclubs.com/weight-lifting-myths
- 6 Myths about Resistance Training | Petersen Physical Therapy – https://petersenpt.com/6-myths-about-resistance-training