Benefits of resistance training for women

It’s time to bust the myths about resistance training for women. No, it will not bulk you up. And yes, it is great for fat loss.

5 myths about resistance training for women

Let’s set the record straight, there are many health benefits for women who lift.

There is so much misinformation out there, especially when it comes to health and fitness. It’s no wonder so many women are confused about what to eat and how to work out. I’ve met a lot of women over the years who avoid resistance training because they think they’ll bulk up or hurt themselves. In reality, there are many benefits to resistance training – it improves bone density, aid weights loss, reduces your risk of chronic diseases, and supports better mental health.

As a health and wellness entrepreneur, I want to help as many women as possible feel happy, healthy and confident. So let’s get stuck into debunking some damaging myths about women and weights.

Myth #1: Resistance training will make you big and bulky. 

No, you will not turn into a female version of The Rock if you lift weights. Female bodybuilders follow a specific, rigorous regime aimed at gaining muscle mass. It doesn’t happen by accident. For the everyday woman hitting the gym, resistance training will not bulk you up. Instead, it will help you lose fat and develop a leaner, more toned body. As you start to see results, your self-confidence will improve along with your overall health.   

Myth #2: Light weights and high repetitions are better for women.

The opposite is actually true. Ditch those 1kg dumbbells and high repetitions and opt for heavier weights and a lower rep rate of 8 to 14. By the time you reach rep 14, you should be hanging for a rest. Training with heavy weights boosts fat loss, increases strength, and improves your brain function and bone density. As you lift heavier weights over time, you’ll be astounded at what your body and mind is capable of. This will benefit all aspects of your life, especially if you’re considering launching your own business.

Myth #3: Lifting weights is dangerous from women, especially when pregnant. 

If you’re just starting out, the idea of lifting weights might be daunting. What if you drop that big heavy bar or injure yourself? While it may look scary, weightlifting is a very safe form of exercise. In fact, a study found that you are 10 times more likely to get hurt playing an everyday sport as opposed to engaging in heavy weightlifting. If you’ve been lifting weights before falling pregnant, you don’t need to stop. Just be  sure to talk to an experienced trainer about modifying your program. 

Myth #4: Cardio is more effective for weight loss.

Cardio like running and cycling is great for clearing your head and expending energy but when it comes to burning calories, high intensity resistance training is more effective. Not only do you burn more calories during the session, your metabolism stays elevated long after you finish. As your lean muscle mass increases over time, so too does your ability to burn fat. I’m not saying don’t do cardio, I’m a big fan of it, but if losing weight is a priority, make sure you incorporate regular strength training into your routine. 

Myth #5: You need to spend hours in the gym.

No, you do not have to move into the gym in order to get into shape. While there is no short cut to achieving your fitness goals, you can make great progress by committing to three 30-minute sessions of resistance training each week. You can do this at a gym or with a simple set-up at home. Just make sure you’re training at a high intensity and pushing yourself to lift heavier weights over time (see myth #2). 

Health myths are everywhere and too often they prevent us from realising our full fitness potential. Resistance training is an important part of a fitness regime for both men and women. Make friends with those weight plates and start swinging that kettlebell, your mind and your body will reap the rewards.  

I hope that busting these myths about resistance training has inspired you to get lifting. If you’re looking for more health inspo, why not take my 7-day challenge? Download my free ebook and spend a week trying simple hacks to maximise your health, wellbeing and confidence. You’re also invited to join The Elevation Hub, my private Facebook community full of women who value health, wellbeing and financial empowerment. 

About the author

Lourene Bevaart is the definition of an over-achiever – a five time world karate champion, winner of Gladiators, and the personal trainer of choice for Russell Crowe and Shane Warne. As a health and wellness entrepreneur, she has risen to become one of Australia’s most successful network marketers. Now, she inspires others to escape the monotonous and mediocre – to unlock their purpose, reclaim their power and live a life of their choosing. 

Read Lourene's Story

Share + Comment:

More blogs

5 Daily Habits to Boost Your Mood

A better mood leads to a better life; try these daily habits to improve your mood naturally

Read More
5 benefits of starting an online business

Ever thought about how to start an online business in Australia? Here are 5 reasons to do it, and the best way to start.

Read More