Strength Training for Women

I recently came across an article about Strength Training for Women, written by Jessica Smith, ME in the International Dance and Exercise Association Source Manual, May 2001. I'd like to share some of her Myths and Facts regarding Strength Training.

Here are some typical myths women believe about strength training:

Myth: I won't burn as many calories in a weight training class as I would in a traditional cardiovascular class.

Fact: Although resistance training does not result in significant caloric expenditure, it does significantly increase lean body mass and resting metabolic rate. As your lean body mass increases, the number of calories you burn just sitting around also increases.

Myth: The purpose of weight training is to look muscular and buffed.

Fact: Weight training has numerous benefits that go beyond just looking better. Resistance training can have positive effects on insulin sensitivity, cholesterol levels and bode density, for example.

Myth: Strength training will make my muscles large and bulky.

Fact: The ability to increase total muscle mass is highly dependent on circulating levels of testosterone. Men have 20 to 30 times the testosterone levels of women and, as a result, tend to build more lean body mass than women. Keep in mind, however, that genetics and individual differences play a role if the rate and degree to which muscle mass increases.

Myth: I have to join a gym to perform strength training exercises. I can’t afford to buy expensive dumbbells and weight machines to use at home.

Fact: Resistance training can be performed almost anywhere – it just requires some creativity. When you are starting out, household items – such as bags of rice, cans of soup and books – can make convenient weights. If you want more resistance, elastic bands (which are relatively inexpensive and can be purchased over the Internet or at retail stores) are great for building strength and endurance.

Myth: I’m too old to begin a strength training program.

Fact: Research has shown that people of all ages can benefit from strength training. In fact, strength improvements of up to 174 percent have been reported in 90-year-old, institutionalized volunteers.

Myth: I’ll have to radically change my diet to obtain any benefit from strength training.

Fact: Strength can be increased simply by increasing stress to the muscles. Researchers have found that women can significantly reduce their percent body fat and increase fat-free mass and resting metabolic rate without restricting their dietary intake.

Myth: Strength training can be harmful during my pregnancy.

Fact: Assuming you have not contraindications for exercise and your physician has cleared you to exercise, resistance training during pregnancy can have numerous beneficial effects, including a shorter active phase of labor and less pain, easier recovery from labor, enhanced maternal psychological well-being and a more rapid return to prepregnancy weight.