Do you ever find yourself staying away from the weight room (not only because all the iron-pumping gym-junkies will stare in suspicion), but because you think you’ll “become too muscular” or “gain a bulky appearance” from the extra muscle? Fear no more girl, because I am here to share the knowledge I gained after a quarter in the Women’s Weight Training exercise studies class offered here at UCSB (ES 1- 43E). Here are a couple myths debunked about what weight training does for a woman’s body and a some useful tips when hitting the iron yourself.
Myth #1: Weight training makes a woman too muscly and unshapely.
This is a common misconception that many women seem to have, including myself at one point. The funny thing is, is that weight training actually adds shape and definition to your body. Of course everyone will have slightly different outcomes, depending on each woman’s body type and how much muscle she can actually develop. There is also a cut off point for women in terms of building up muscle, due to their low levels of testosterone and general low lifting capability—this means you’ll probably never be as ripped as one of those frat guys skating down Del Playa, sorry!
Myth #2: Weight training turns fat into muscle, and if you stop, the muscle turns back into fat.
Muscle and fat are two completely different types of tissue, so speaking in terms of human biology, it is impossible for them to morph from one to the other. What usually tends to happen is that people will stop weight training and stop working out in general, start to eat less healthy and consequently, fall out of shape. Something that is important to keep in mind, however, is that if you want to burn fat, cardio is the best possible option to do so. Cardio burns on average 10-12 calories a minute while strength training burns 8-10. Although weight training builds muscle behind fat, it actually burns more calories overall than does cardio because after you work out, your body is trying to recover. In a study conducted by The Journal of Strength and Conditioning Research, researchers discovered that the women who did an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterwards than they did when they hadn’t lifted weights. So this means if you do 3 sessions of weight training a week, you’ll burn an additional 15,600 calories a year (four and a half pounds of fat).
Myth # 3: For women, the best way to tone muscle is to do many reps of lightweight dumbbells
The type of muscle that men tend to aim for is gained by doing a couple reps of very heavy weights. Although this is not exactly what women should be doing when they weight train, another common misconception is that women must do the opposite of men to gain the lean muscle; that is, many reps of lightweights. This is not the case. Although I don’t recommend trying to bench 200, women’s bodies are not incapable to lifting heavy weights. According to an article published in the New York Times in April 2010, a study showed that “[women] subjects lifting more weight fewer times burned more energy and had a greater metabolic boost after exercise.” The same article tells of another study which followed 122 women for six years, and “[it] found that those who were assigned to do resistance exercises three times a week — sets of 8 reps at 70 to 80 percent of their ability — lost the most weight and body fat” (O’Connor). In my ES-1 class, the instructor told us that the best way to gain lean muscle was to challenge yourself with weights AND reps. Don’t limit yourself to the 5 pounders or 10 reps, go for the 20 pounders and 20 reps! Your future-toned-booty will thank you.
Now that we got some facts about women’s strength training down, its time to explore some exercises which are ideal for women, and ones that I personally think work my body out well.
Lower Body:
Squats:
- First, grab 2 dumbbells of desired weight and hold them at the sides of your body. (I at first used two 10 pound dumbbells, and as you get better you can go up to 15)
- Position your legs parallel to your shoulders, keeping chest up and heels flat on the floor.
- Squat until thighs are parallel to the floor. Repeat as many reps as you think you can handle but count them. Take a break, and repeat this process 2 more times
Lunge:
- Again, grab 2 dumbbells of desired weight and hold them at the sides of your body
- Take a large step forward with right leg and allow left knee to drop toward the floor, but don’t let it touch the ground!!
- *Important* Return to the starting position by pushing off the ball of your right foot to drive right leg back. This is pivotal because this action is where the muscle is being worked. You don’t want to allow for your left leg behind you to do the work, because then the workout will be less effective.
- Repeat this process with the left leg in front, and so on. Remember this lunge exercise is stationary; you are not moving other than in the same position over and over.
Upper Body:
Bicep curls:
- Holding 2 dumbbells, position your arms so you palms face in front (I started out with two 5 pounders because my upper body is not as strong)
- Bend arm so that the weight comes up to shoulder level
- Lower the dumbbells until the arm is almost fully extended down (this is where the burrrrn comes)
- Repeat as many reps as possible, but count them. Take a break, and repeat this process 2 more times
Chest press: (it makes your boobs perkier, not necessarily smaller!)
- Laying down on the flat bench, bring two dumbbells above your chest until the arms are fully extended
- Slowly lower the dumbbells to the armpit level (you will feel a stretch in your chest)
- Repeat as many reps as you like, take a break. Repeat the process 2 more times
I hope you’ve found these facts and tips helpful. A lot of this information surprised me and also has helped my gym routine! I feel stronger, harder, and I have more endurance even in cardio. Now its time to hit the Rec Cen and try it out for yourself!