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Strength Training for Women: Myths and Realities - Genetic Nutrition

Strength Training for Women: Myths and Realities

, by Genetic Nutrition, 10 min reading time

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Strength training for women has been recognised for quite a while as the basic foundation of fitness, giving a few benefits to the two genders. Anyway, due to tireless myths and misconceptions, numerous women are as yet hesitant to incorporate strength training into their fitness regime, although it has been proven to be successful. Let us dispel well-known misconceptions about strength training for women, and we'll likewise look at the strong reality of adopting this kind of active workout.

Myths and Realities of Strength Training for Women

Let's examine the facts about strength training for women and bust some popular misconceptions:

Myth 1: Women Who Strength Train Will Become Massive

One of the biggest misconceptions about strength training for women is that it will make them grow bigger and more muscular in all cases. This worry is unjustifiable, however, in light of the fact that women don't have the hormonal build expected to develop noticeable development without the intake of performance enhancing medications. Truly, those women who do strength training exercises can develop fit bulk, which assists them with appearing to be conditioned and etched without being excessively bulky. Since women normally have lower levels of testosterone than men, achieving the "too bulky" figures that are regularly addressed in the media is a tough task.

Read Also: ZMA For Testosterone Support: Investigating Its Impact On Hormone Levels

Reality: Strength exercises improve muscular definition and metabolic efficiency by encouraging the growth of lean muscle. Women might get a well-balanced body while enjoying the numerous benefits of higher muscular mass, including improved digestion, more prominent bone thickness, and expanded practical strength. 

Myth 2: Cardio is More Gainful for Losing Weight

The idea that vigorous activity is preferable for weight loss over strength training is another broad misconception. Cardiovascular activity without a doubt adds to burning calories, and strength training has exceptional advantages for fat reduction. Strength training also ensures that lean muscle mass is maintained during calorie restriction, meaning that fat stores are the main target of weight reduction instead of muscle breakdown.

Reality: For weight reduction and general health, a well-rounded strategy that includes both aerobic activity and strength training is ideal. Strength training increases the rate of metabolism and improves the composition of the body by lowering body fat percentage and increasing muscle mass, while cardio helps produce a calorie deficit. Including a range of training methods in your regime guarantees long-term, sustainable results and overall fitness advantages.

Myth 3: The Best Way to "Tone Up" Is with Light Weights and High Reps

The word "toning" is frequently applied incorrectly since muscles do not naturally change tone. The majority of women aspire to have less body fat and more defined muscles.

Reality: It is important to use a wide range of weights and rep categories, including larger weights with lower repeats, to grow and maintain muscle mass, even if smaller weights and greater repetitions might increase muscular endurance. Over time, this results in a more distinct and sleek look.

Myth 4: Strength Training is More Masculine

Strength training is avoided by some women because they believe it to be masculine or inconsistent with socially acceptable beauty standards. But the idea that being strong is fundamentally manly is a societal construct based on traditional gender standards. In real life, strength training encourages women to develop a sense of resilience, strength, and confidence in their bodies.

Reality: Strength training challenges social standards and celebrates the diversity of women's bodies, which fosters confidence in oneself, independence, and body positivity. Women who embrace their athleticism and power are more likely to redefine beauty according to their own standards and to have a good self-image. It is about embracing strength, perseverance, and self-expression in all of their forms—not about fitting in with predetermined norms.

Myth 5: Strength Training is Exclusive to Athletes

Women with differing fitness levels and goals benefit from strength training. It gives advantages to individuals, including women of all ages wishing to build their everyday strength, competitors wanting to further improve their performance, and those attempting to hold their body composition. 

Reality: Strength training has a few benefits for women at all phases of life, from increasing digestion and bringing down the trouble of osteoarthritis and developing bone thickness. A strong training session might cause you to feel strong from the inside. 

Myth 6: Fancy Equipment is Expected

Gyms are not, by any means, the only choice. It is still possible to do open strength training without expensive equipment or a gym membership. 

Reality: Without the requirement for any equipment, bodyweight exercises like boards, squats, lunges, and push-ups can be done at any place. Free weights, portable weights, can be used in the simplicity of your home. If needed, you can also use water bottles or jars to replace equipment.

Read Also: Isometric Exercises: Strength Training without Movement

Strength Training Advantages for Women

  • Upgraded Power and Strength: Having more strength makes it simpler to carry out tasks, including lifting kids and carrying packages. Better performance in different games and exercises is one more impact of this. 
  • Improved Bone Thickness: Conditioning and strength training eliminate the problem of osteoarthritis, a problem that weakens bones and raises the chance of cracks as they age.
  • Improved Metabolism and Weight Reduction: Gaining muscle mass raises your resting metabolic rate, which burns more calories while you're not moving. This can assist you with a sound body synthesis and control your weight. 
  • Lower Risk of Chronic Illnesses: Exercise that increases muscle mass can help prevent heart diseases, type 2 diabetes, and a few sorts of cancers.

Starting a Strength Training Programme

  • Speak with a Healthcare Professional: It's important to see your doctor before beginning any new fitness regimen, particularly if you have any pre-existing medical concerns.
  • Acquire Correct Form: To maximise benefits and reduce the danger of harm, correct form is essential. To begin with, think about hiring a personal trainer or using the internet to research safe and efficient methods.
  • Begin Gradually: Start with smaller weights and concentrate on getting the motions down pat before gradually building up the intensity. Aim for two to three strength training sessions each week, as consistency is essential.
  • Locate a Supportive Community: Making connections with other women who are strength training may be inspiring and a great way to get advice and encouragement.


Strength training is a valuable strategy for women trying to further develop their psychological and physical well-being. Strength training may help women upgrade their general wellbeing and further develop their body structure, strength, and composition. This will make them realise their actual potential. No matter what your experience level, embracing strength training as a fundamental and crucial component of your fitness journey will enable you to develop energy, strength, and trust in all parts of your life.

Check out the latest products that can help women achieve strength training goals.


1. How much weight should women use for strength training?
Medium vs. Heavy Weights. For beginners, start trying five to 10 pounds for light weights, 10 to 20 pounds for medium weights, and 15 to 30 pounds for heavy weights.
2. Why is strengh training so important for women? 
This can improve overall physical function, making everyday tasks easier, and reducing the risk of falls and fractures. Strength training can also improve posture, balance, and coordination, which are essential for maintaining mobility and preventing injuries.
3. How much strength training is enough?
You don't need to spend hours a day lifting weights to benefit from strength training. You can see significant improvement in your strength with just two or three 20- or 30-minute strength training sessions a week.


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