Weight Training for Women
Misconceptions about weight training — often based on unproven fears of becoming too
muscular — can keep women from pushing their fitness levels.
That’s unfortunate because weight training provides several important health benefits
for women. Most important, it helps them maintain a healthy weight as they approach
and pass menopause. It also can help them avoid osteoporosis and prevent back problems. If
you've never lifted weights, consider working with a trainer for your first few sessions.
Chances are the results you get will make you stick with it.
Misconception. Women who lift weights develop huge muscles.
Reality. Not necessarily. For women who follow a sensible weight-training program, the result
will be a trim, healthy look, not bulging muscles.
This is because women naturally develop much less muscle mass than do men, according
to the American College of Sports Medicine (ACSM). Women have fewer muscle cells,
particularly in their arms and shoulders. When either a woman or man works out, muscle
cells grow larger, but don't multiply.
Misconception. Weight training takes a lot of time.
Reality. You can take as much or as little time as you like. The ACSM recommends doing 8 repetitions
to 12 repetitions per exercise at least twice per week. With warm-up and stretching,
each session should take only 30 minutes to 45 minutes.
Once you've passed the beginner stage you’ll get stronger only if you lift heavier
weights and do more repetitions. Once you’ve gotten as strong, fit, and toned as you
want, you can maintain your fitness level by continuing to lift the same amount of
Fat vs. muscle
Misconception. The scale doesn’t lie.
Reality. The scale does lie. Muscle is more dense than fat. With a weight-training program,
combined with a good diet and aerobic exercise, you may lose inches from your waist,
thighs, and other trouble spots without losing any pounds. You may even gain a few
When you stop
Misconception. If a woman stops working out, the muscle will turn into fat.
Reality. Muscle and fat are 2 separate tissues. If you stop working out, your muscle may waste
away. Meanwhile, more fat may be stored in already existing fat cells. But one isn’t
changed into the other. Even if you stop working out, you can again build muscle whenever
you restart weight training.