5 weight lifting myths debunked (for women)

Women sometimes avoid weight lifting because they think it can be dangerous or will make them bulky. But these stereotypes about women and lifting weights aren't supported by facts.

Myth 1: Women shouldn't lift heavy weights because it's dangerous.
Women can and do excel at weight lifting. While heavy weight lifting is sometimes stereotyped as a men's sport, elite women athletes are, pound for pound, some of the strongest in the world.
Weight lifting is not dangerous for women, even if you're not an athlete. Anything is dangerous if you're doing it incorrectly, but with proper form, there's nothing dangerous about lifting weights.

Myth 2: Women who lift weights will get bulky.
Another common myth is that lifting weights will make women gain weight and muscle or give their body a "bulky" appearance.
It's true, that if you lift enough weights over a long enough time, you will gain muscle mass. However, research shows that there aren't significant differences between how quickly men and women build muscle on similar training plans.

Myth 3: Women can't lose weight through lifting.
It's a common misconception that cardio is the best way to burn fat or lose weight. Weight lifting is as good or better for burning calories, since research shows it can increase your basal metabolic rate, or the number of calories you burn at rest, for up to 48 hours after you finish your workout.

Myth 4: You should use light weight and lots of reps to "tone" certain muscles.
Workout routines designed for women often include light weight (or just body weight exercises) and lots of reps. The conventional wisdom is that these smaller weights will help "tone" your muscles without making them big.
However, the word "tone" here is misleading because it refers to the idea that you can achieve defined muscles by changing their shape but without bulking up. In reality, you can't gain muscle definition without gaining some muscle mass (or losing body fat).

Myth 5: It's scary or intimidating to learn weight lifting.
As a fitness beginner, walking into a gym can be anxiety-provoking, since it's easy to worry about being judged or fitting in. This can be particularly true for women in weight rooms full of men.

One key toward feeling comfortable in the gym is finding a good coach. Coaching is crucial for beginners, but it's also valuable for even the most experienced athletes to improve their technique and make progress.

Lifting weights has mental and physical health benefits for all genders. According to research, it can improve your bone health, preserve mobility in your tendons and joints, and may even help you live longer.

Sources: Insider.com