Strength Training for Women

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The Sports Injury Clinic

Rachel Mills

January 13, 2022

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Although the fitness landscape has changed a lot, there are still a number of underlying myths about women and strength training. Here we dispel the common myths and discuss how a well-structured and supervised strength program can benefit women.

Myth 1: Lifting weights will make you bulky

The truth is, it is very hard for women to “bulk” up as women’s bodies naturally create little testosterone compared to men.

Weight lifters who are bulky are that size because of thousands of hours of training, eating specific diets, possible health supplements that are designed to help gain muscle.

Myth 2: Can you reduce fat from specific areas?

Unfortunately, our bodies can’t reduce fat in specific, localised areas. Your body will lose fat you currently have in a certain order and every female is different. Ways that can help include –nutrition and a specific training program.

Myth 3: Lifting weights will result in injury

Lifting any weight with bad technique, poorly managed pre-existing injuries, training while fatigued or increasing your weight to quickly can all cause injuries.

Although there are so many different factors that can cause injury, lifting heavy with correct form, is not one of them.

Right now, there is more research about the benefits of strength training than there is about the myths of strength training. Strength training for women will help enhance bone strength, reduce the risk of osteoporosis, increase joint stability, help prevent injuries, increase functional strength for sports and daily activities, also improved self-esteem and confidence. While you don’t have to lift “big and heavy” weights, following a well-structured supervised program will see you reap the benefits of strength training.  

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