Don’t let bad information scare you away from training the way you want! Learn the real story behind these female fitness training myths.
For women, the jump into the world of fitness can be a little terrifying. Opinions on ladies and lifting are often inaccurate and stuck in the 60’s. As a result of these myths, it’s difficult for many women to know how or where to begin. And you’ve probably seen at least one of the following lady fitness myths floating around the Internet, courtesy of some self-proclaimed “expert.” And it’s time to put an end to those myths. So let’s start:
Women Shouldn’t Train Like Men
Fact: Women should train how they want.
I’m not exactly sure what “training like a man” even means. I am really getting confused when i still hear that. Let me ask you this, if you do deadlift, are you going to turn into men? And grow really big muscles? I don’t think I’ve ever seen a sign that says “Lady’s you have been warned, if you manlift.”
It’s true that some women shouldn’t train like men(bodybuilder), but that’s not because they cant or aren’t capable or are unworthy. It’s simply because the “manlifts” they have been doing may not match their fitness goals. Again simple as that.
Whatever goal a woman might have for fitness should be supported by her training program. If her goals include a stronger bench press or bigger biceps, then there’s no reason she can’t support those goals with actual lifts.
By that same token, if a woman’s primary goal is fat loss, she may not want to spend too much time trying to find her max bench press or deadlift or squat for that matter. A woman can train however she wants, although she should make sure that training matches her goals. Yep and again simple as that.
All Women Are in the Gym to Lose Weight
Fact: Not all women have the same goals period!
Newsflash: Not all women want to look the same. Just like men, some women are in the gym to get strong. Some want to get ripped, some want to improve athleticism, and some want better health, some to grow they butts. Well you name it and there will be the reason. That’s the great thing about fitness it’s very personal.
That’s why it’s so important to do research, so you’re confident in the type of training you need to do, or would like to do. If your best friend is trying lean down while you’re training for a power lifting competition, you’re probably not going to work out with her. But i guess if you training as power lifter you already know that, but if not, well THAT’S OK.
Women Need Special Protein Powder Specially Made For Women
Fact: Protein is protein
Secret exposed how to market a product to women. Slap a pink label on it and make sure the word “lite” is written in cursive. In actuality, when it comes to protein powder, men and woman can both scoop from the same tub. There aren’t any man-only ingredients in protein powder, so there’s no reason to fear randomly sprouting chest hair or beard, or getting manly voice.
Each protein brand and type has specific amounts of protein, calories, carbs, and fat. Depending on your goals, you can find a type of protein powder that fits your nutrition protocol. If you’re trying a low-carb diet, you can easily find low-carb protein powder. That simple.
If you’re allergic to dairy products, then look for a non-dairy protein powder. Or vegan protein powder, or super-food protein powder. Now days its plenty to choose from. A protein’s ingredients and macronutrient profile on the label should have all the information to help you with decision to buy it.
Olympic Lifting Is Dangerous
Fact: Just like anything, Olympic lifts can be dangerous.
Whenever I suggest that women add Olympic lifts to their training program, I’m usually hit with: “No way, that’s too dangerous!” Yes, you can hurt yourself if you load the bar too heavy and try to lift without proper technique. The same can be said about doing biceps curls or dancing, or washing dishes. But lets stay on the subject.
No matter your level, it’s fun to try new things and add to your training and to your knowledge base. Now, I’m not saying load the bar with plates and go for it, but if you are interested in trying a snatch or a clean, pick up a broomstick or lets say plastic pipe and try it. And if it seems like something you’d like to try and get better at, find a coach, someone more experience in Olympic lifts. You might surprise yourself.
Lifting Makes Women Look Masculine(Like a Men)
Fact: Lifting builds muscle and burns fat.
It’s been a myth of the myths. And for as long as I remember. Women who do any resistance training are stronger and leaner and healthier than women who do not. Yep that’s a FACT and there have been countless studies to back it up. The fact is that resistance training does to your physique is completely up to you and your DNA.
Even in the world of fitness, female physiques range from muscular, to the athletic, to the slender. The differences in their physiques come from genetics, how they eat, and the movements, volume, intensity, and load they use in their programming. Just like these women, you need a training regimen that reflects how you want to perform and what you want to look like. Oh yes not to forget, in each case, resistance training is performed.
Women Shouldn’t Take Creatine
Fact: Your body makes creatine naturally.
For those who aren’t familiar with the body’s natural chemical processes, creatine might seem like a scary ingredient only used by freaky bodybuilders. The reality is that creatine is an important part of how your body makes and uses energy. It’s the primary fuel source for short-term, high-intensity exercise.
Your body already makes it, but if you’re doing fairly rigorous resistance training multiple times per week, you may not be getting enough. Studies have found that creatine supplementation, even in women, can help build and maintain lean muscle mass and increase the performance of those muscles. The only substantiated side effect is very small weight gain, which occurs because muscles are able to hold more water and are therefore more voluminous. But that’s again different body, different effects.
The Treadmill Is All a Lady Needs
Fact: Ladies should be lifting weights too.
Even if you want to be a competitive runner, studies have shown that resistance training helps increase your aerobic performance. Cardiovascular training absolutely has its place, but it’s not the only path toward reaching your fitness goals.
In fact, constant running doesn’t help build strength or help you find that balanced physique. Its actually a fact. Moreover, multiple studies have found that consistent endurance training may not be the best method for fat loss.
Although it’s completely understandable to feel embarrassed or intimidated in the pit of racks and barbells, sticking to that same old treadmill or elliptical may not be helping you get the results you want.
Add some resistance training to your regimen. By building more lean muscle, you’ll burn more calories and get leaner faster.
Being Lean Is the End All Be All of Fitness
Fact: Being lean works differently for each woman.
I think Molly Galbraith nailed this subject in this blog post. Not every woman reacts to being lean the same way. For a lot of women, being hyper lean has extreme hormonal effects on the body. Even professional appearance athletes don’t stay lean all year. They usually lean out a few weeks prior to an event and then peak right before they hit the stage.
If you want to see your abs, try to get there. But remember, every person is different. What takes your friend six weeks to achieve may take you a year. You might look shredded but feel tired, weak, and skinny. Be honest with yourself about your goals. Honesty is a great step toward training and eating effectively.