Seven myths about strength training in women

During youth and adulthood, many women experience premenstrual syndrome (PMS), the name given to a set of around 150 physical, psychological and behavioral symptoms that occur during the 7-14 days before ovulation (luteal phase). and usually ends a few hours before or during menstruation itself. The origin appears to be closely linked to changes in estrogen and progesterone levels.

The influence of female hormones does not end there. Later, during the later stages of maturity, especially after menopause, women experience neuromuscular, endocrine and metabolic changes that may predispose them to increase the risk of developing health problems such as obesity, sarcopenia, diabetes or breast cancer. . In physically inactive women and with an inadequate eating pattern, the predisposition to suffer from these pathologies is even greater.

The good news is that, at both stages of life, physical exercise can bring many benefits. Especially strength training performed regularly, which has been shown to be able to reduce the physical symptoms (pain, tenderness and breast pain or constipation) and the psychological symptoms (anxiety, depression and irritability) of PMS. What's more, there are scientific studies that suggest that strength training produces an analgesic effect, improves the feeling of happiness and protects mental health.

Likewise, physical exercise has also been shown to be able to delay losses in strength and muscle mass caused by aging, reduce fat accumulation and inflammation, improve glucose metabolism and reduce the risk of falls, morbidity and mortality.

Just because women lift weights does not make them “less feminine”
So why do many women avoid lifting weights in their daily exercise routine? There are seven widespread myths that keep people away from strength training, preventing them from benefiting from the positive impact it has on health.

Myth 1: “Performing physical exercise takes a lot of time.”

Although it is true that it is recommended to perform at least 60 minutes of moderate physical activity a day, the myth that “the longer you exercise, the greater the benefits” is not always true. In fact, every minute counts, especially if it involves breaking up long periods of time spent sedentary, whether sitting or lying down. Hence, the so-called “physical exercise snacks” have emerged, which consist of applying 30 seconds to 2 minutes of physical activity (for example, doing squats) every 30 minutes. A simple gesture to obtain a great benefit.

Myth 2: “Strength exercise increases body volume, and a muscular woman is not feminine.”

Aside from subjective aesthetic perceptions, it is common to think that the increase in muscle mass or hypertrophy, caused by strength training in combination with adequate nutrition, occurs quickly and easily with a few training sessions. However, it requires great discipline, planned training and nutrition for this to happen. And yet, due to the lower amount of testosterone that women have compared to men, it is always more difficult for them to gain muscle mass.

Myth 3: “To lose weight, you need to do cardio.”

It is widely believed that cardio (aerobic resistance exercise), that is, going for a run or pedaling at low-moderate intensity for at least 30 minutes, is the best way to lose weight. However, strength training is also an important ally in fat loss. Among other things because, in addition to burning calories during exercise, gaining muscle mass increases our energy expenditure at rest.

Myth 4: “The best way to lose belly is to do sit-ups.”

It is common to think that by doing sit-ups we lose the fat located in the abdomen. And the same thing happens when training glutes. Unfortunately, the body doesn't work this way: we don't lose fat locally. When we exercise, we use fat from all parts of the body as energy. Therefore, by exercising a muscle we are not going to burn the fat near it.

Myth 5: “You have to lift heavy loads to get stronger.”

We usually identify strength training with the lifting of very heavy dumbbells by very muscular people who train in a gym. Although strength training with high loads can improve muscle strength, the use of low and medium loads is extremely beneficial in many populations of women (e.g., injured, sedentary, or older women). A very interesting alternative in this sense can be the use of elastic bands, suitable for anyone regardless of their physical shape, age or state of health.

Myth 6: “Only young people can develop muscle and strength.”

People with the ability to move, that is, with a functional nervous system, have the ability to produce muscle and improve their muscle strength. So, women of any age can benefit from strength training. However, as we age, it takes more time and consistency to gain strength and muscle.

Myth 7: “Physical exercise has to hurt to be effective.”

The slogan No pain, no gain (No pain, no gain) has done a lot of damage. Because the truth is that physical exercise doesn't have to hurt either during training or the next day. It is true that poorly trained women may experience slight muscle discomfort, known as soreness (muscle microtears), but never to the point of limiting movement or functionality. Getting tired after each workout is the breeding ground for developing injuries and not achieving our goals.

Let's be clear: neither pain nor soreness are a sign of having trained well.

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Source: The Conversation. Authorship:

Alberto Perez Lopez
Assistant Professor Doctor. Physical and sports education – Exercise physiology, University of Alcalá

Aitor González-Arocha
Predoctoral researcher, University of Alcalá

Laura Garriga Alonso
Research Assistant, University of Alcalá