March is Women’s Month, and to celebrate, we’re discussing the myths surrounding strength training.
Strength training is not just for building muscles – it helps improve overall health, well-being, and physical fitness. Let’s debunk common misconceptions and give you the confidence to embrace strength training as a beneficial practice for every woman.
Women’s training and nutrition
Training and healthy nutrition are topics surrounded by many misconceptions. Unfortunately, some of these myths can hold women back, preventing them from exercising or eating in a way that supports their health and well-being. Let’s take a closer look at the most common myths and uncover the truth behind each one.
Myth #1: Strength training makes women too muscular
Reality: Many women fear strength training because they believe it will make their bodies look “masculine.” In reality, this is far from the truth. Women’s hormonal balance does not support rapid or excessive muscle growth like men, as their testosterone levels are significantly lower. Building muscle mass requires very specific training, a high caloric intake, and strong dedication.
Regular strength training helps to build:
Regular strength training helps to build:
- a well-toned and strong body
- boosts metabolism
- supports overall health by improving cardiovascular health and strengthening the musculoskeletal system
- strength training improves posture and reduces the risk of injuries and falls
In the training program, you can train in a group of up to four people, all with similar goals and aspirations. By signing up for the program, you unlock your true potential.
Myth #2: Cardio is the best way to lose weight
Reality: While cardio is a great way to improve heart health and burn calories, it is not the only or even the best method for weight loss. Strength training plays a crucial role because muscle mass increases the body’s ability to burn more calories, even at rest. If a person focuses solely on cardio and neglects strength training, weight loss may also lead to muscle loss, which in turn slows down metabolism.
The best solution is to combine strength training and cardio while supporting your workouts with a balanced diet. Strength training helps achieve a well-toned and sculpted body.
Try at MyFitness: Studio X workouts, which combine strength and cardio training.
Myth #3: If you stop training, muscle turns into fat
Reality: Muscle tissue and fat tissue are completely different types of tissue, so one cannot turn into the other. If a person stops training, muscle mass may decrease, and if calorie intake increases without being burned off, body fat can rise. However, this does not mean that muscles turn into fat. In reality, a well-trained body helps maintain a higher metabolism even after reducing activity. If you need to take a break from training, it’s important to stay active and maintain a balanced diet to preserve good health and fitness.
Recommendation: If you know a training break is ahead, maintain daily activity – for example, choose stairs instead of the elevator or do short home workouts.
Myth #4: Women should train with light weights and do many repetitions
Reality: The common belief that women should only use light weights and do high repetitions is based on the misconception that heavier weights will make them “bulky.” In reality, lifting heavier weights is beneficial for strengthening muscles, shaping the body, and boosting metabolism.
Lifting heavier weights doesn’t necessarily mean massive muscle growth but rather helps to develop a toned and strong physique. It is also a much more efficient and effective way to shape the body without having to do hundreds of repetitions with light weights. Additionally, strength training supports bone density, which is especially important for women in preventing osteoporosis as they age.
Myth #5: You need to train every day to see results
Reality: While consistency is important in training, working out every day is not necessarily the best approach. Muscles need time to recover in order to grow and strengthen. Training too frequently without adequate rest can lead to overtraining and fatigue, which may actually hinder progress.
Ideal training plan:
- 3–5 training days per week
- Sufficient sleep and recovery
- Healthy and varied nutrition
Myth #6: Carbohydrates should be completely avoided for weight loss
Reality: Carbohydrates have often been unfairly labeled as bad, but in reality, they are the body’s primary source of energy. The key is to differentiate between quality carbohydrates and processed ones.
Whole grains, vegetables, fruits, and legumes provide essential nutrients and energy for the body, while refined sugars and processed carbohydrates can cause blood sugar fluctuations and weight gain. Completely avoiding carbohydrates can lead to energy deficiency, mood swings, and decreased workout performance. Therefore, it is important to consume the right carbohydrates in the right amounts and balance them with proteins and healthy fats.
Nutrition tip: Balance carbohydrates with quality proteins and healthy fats to ensure a steady energy supply throughout the day.
Myth #7: Healthy eating means starvation and strict restrictions
Reality: Many people believe that healthy eating means constant calorie restriction and giving up their favorite foods. In reality, healthy eating is about variety and balance, not extremes. Enjoying food while focusing on its nutritional value helps maintain a healthy weight and energy levels. Additionally, a flexible approach to nutrition is more sustainable and reduces the risk of overeating, which can result from overly strict diets.
Healthy eating is primarily about listening to your body and maintaining a balanced approach that allows you to enjoy food while keeping your body healthy and strong.
Myth #8: To get visible abs, you need to do a lot of abdominal exercises
Reality: Spot reduction is a myth, meaning you can’t expect to get visible abs just by doing a lot of abdominal exercises. The appearance of abs primarily depends on body fat percentage, which is largely influenced by overall diet and lifestyle. To achieve defined abs, a combination of strength training, cardio, and a balanced diet is essential.
To lose body fat, you need to be in a calorie deficit. Additionally, it’s important to understand that fat loss happens differently for each person. Some may lose fat first from their legs, others from their arms, and some from their abdomen. This process is highly individual and largely influenced by genetics.
Try at MyFitness: MyFit Abs – a specialized workout focused on strengthening the core muscles.
Summary
A conscious approach and fact-based decisions help achieve better results and improve overall quality of life. Strength training is beneficial for women of all ages and greatly supports health and longevity!
See you at trainings!