The Myth About Women and Weight Training

At Integra Physical Therapy and Personal Training, owner and head personal trainer, Jeff Konczal, sends us articles from various blogs and website on a variety of topics so we can stay up to date on the latest research and trends. He recently sent an article written about women and resistance training and its positive effects on women. I’m a fan of staying up to date with information so I wanted to see what the National Strength and Conditioning Association’s stance on women and resistance training was. I am a certified through the NSCA and all their positions are backed by research so you know it is fact. Their stance is that women can train in the same manner as a man would. I want to break down the myths.

Women will get bulky when they lift weights

The physiology is simply women do not have the hormones or muscle fiber size to gain large amounts of muscle. Women produce smaller amounts of muscle building hormone Testosterone. While any human being will gain muscle the size of muscle between males and female will remain different.

Women should not work out while pregnant

While precautions need to be made the benefits of resistance training outweigh the risk. Here’s a bit of physiology for you, the hormone Relaxin gets released in anticipation of delivery. It softens ligaments and tendons, so the woman enters a hyper flexible state. Some common sense needs to be used, but research shows a stronger woman will be stronger during delivery.

Women will gain weight when weight training

The research says that women will have favorable changes in body composition, which is what we are all really looking for, without a major change in body weight. Plain and simple without the proper hormone composition women will not hypertrophy in a “bulky” way which will not lead to an increase in body weight.

The biggest thing I have noticed in women who resistance train, and this is important, is the fact that they walk taller, have a more positive body image. This can lead to more confidence and an easier transition into healthy lifestyle changes. The research is there, women NEED to be weight training. Our group of women at Integra is a great example of strong, healthy women. Integra has a spring special going on right now for new clients, $49 for and evaluation with one of our physical therapists and two 45 minute sessions with one of our personal trainers. Great deal and get started on your path toward being a fitter and healthier you for this summer. Remember it’s not a game, it’s a lifestyle.

Here for you,

Jason

Resources:

http://www.fitocracy.com/knowledge/why-women-should-lift/

http://www.napah.ca/asp/resources/nsca/position_statements.asp