Weight Training for Females 

Fortunately, females do not have anywhere near the testosterone levels that males do to build muscle mass like males. And, when you think about that, how many guys do you actually see that look like Hercules (including the ones in the gym)? Can you see where I am going with this? If it’s not that easy for guys with testosterone to put on muscle, imagine how difficult it is for females.

Now you may have the picture in your head of those masculine females that pump weight. The only way that a female is able to build that amount of muscle is by using artificial testosterone – in other words, anabolic steroids.

The fact is women who employ a weight training program naturally are able to achieve the much-desired cellulite-free, firm and fit body.

A correctly-employed weight training program and diet will lead to gains in muscle and a reduction in fat which helps in gaining a tight and toned physique by diminishing saggy skin and cellulite. This, in turn, speeds your metabolism and helps with the anti-ageing process also.

Believe it or not, the best exercises for females are actually the same as for males: compound free weights. The reason for this is that compound exercises can work several body muscles at once, and also help coordination and balance in your physique. 

These are the most common myths when it comes to women and weight training.

·         Muscle will turn to fat if you stop training
This is an absolute myth! Muscle and fat are two different cells, and there is no way muscle tissue can be converted to fat. The conception of this theory is usually ignited because people who stop weight training also let go of their clean eating plan. With the reduction in the activity and exercise, a person’s metabolism slows down. All these factors contribute to a person putting on weight.

·         Exercising allows you to eat any food you desire and still stay in shape
Unfortunately, not true, ladies. If you eat excess calories in a day than your body can handle (burn) you will eventually put on weight. There may be some ladies who naturally have a very fast metabolism, but as you age, your metabolism slows down, also making gaining weight a lot easier.

·         Women should not lift heavy weights
Most women who train with weights use light weights and do not achieve the results they desire. When lifting light weights you are not stimulating your muscle fibres to the degree that you would when lifting heavy weights. Performing light weight training is considered an aerobic exercise not an anaerobic exercise. This will give you the result of losing weight due to increased activity, but will not give you the shape and tone you desire. The problem with this is that even though you may lose weight, you will not be able to firm your body up so you end up with a skinny fat look (saggy skin with no muscle tone). With heavy weights your muscles are stimulated and are forced to adapt and develop: this is vital in achieving a toned physique.

·         Lifting heavy weights will make women stiff and inflexible
Proper strength training will actually do the opposite and increase your flexibility as well as help make your bones stronger – something which is very beneficial as you age.

·         Only young women should train with weights
Definitely a myth! If anything, weight training would be even more beneficial for older females due to the benefits of building muscle to prevent injuries and also strengthen bones.

There is absolutely no doubt that women who train with weights are able to get in shape faster and build a better physique than women who only do aerobic or cardiovascular type exercises. Not only are the results more desirable, the benefits that come along with weight training are substantially greater.