When we talk about working out at the gym, there is so much confusing information that makes it almost impossible to separate fact from fiction. Because of this, many women end up in a vicious cycle of endless cardio routine and the fear of practicing free weights or any strength exercise. We’ve probably heard some of the following female gym myths from some who pose as experts but don’t really have much of a clue as to what they are talking about.
The 7 myths of the gym in the most common women
Lifting weights increases weight and volume
This is one of the most common female gym myths and one of the biggest concerns for women when they start to consider lifting weights. With proper nutrition and technique, lifting weights will create a leaner physique, not a bulkier one . Achieving the physique of a bodybuilder takes years and years of consistent work and dedication.
Stopping weights causes muscle to turn to fat
Fat and muscle are two completely different types of mass. Muscle can never become fat and fat can never become muscle. On the other hand, having more muscle helps burn more body fat. Studies have shown that after a weightlifting session, the body will continue to burn calories at a higher rate for up to 24 hours after training.
Gym people judge others
A common barrier to using a gym’s free weight zone is feeling like you don’t belong. When we go to the gym we can feel that they look at us and say about what we are doing. This is not so, the other people in the gym are so involved in their own workouts that they do not notice the rest . The ideal is to go to the gym and feel it as a space of our own in which we can exercise without taking the rest into account.
You only have to work one muscle group a day
Unless your idea is to become a bodybuilder, working just one muscle group a day is not ideal for anyone. Yes, there are people who focus all their training on one muscle group and while there is nothing wrong with this approach, it does not work for everyone, especially beginners. Instead, it’s best to go for compound exercises that work more than one muscle group at a time. Squats, push-ups, and deadlifts are great examples of functional movements that provide a more effective full-body workout.
You have to lift a lot of weight to see the results
This is not true as a woman can achieve results with a variable amount of weight. Studies have shown that lifting lighter weights with more repetitions is just as effective as lifting weights with fewer repetitions. The key is to do repetitions until the muscle is fatigued, specifically when we see that we cannot do another repetition. Bodyweight exercises can also be just as effective. It is good practice to vary your workouts with a good one with a different weight.
Lifting weights is bad for your joints
This is one of the myths of the gym in women that is most often heard, but we have come to disprove it. Weight training helps strengthen the structures around your joints . It is a common misconception that lifting weights puts harmful pressure on these areas of the body. Strength training with good technique can improve joints by strengthening the ligaments and tendons that surround them. This will help prevent injuries thanks to better shock absorption. It also enhances the protection of the joints when we do high-impact exercises, such as running or playing tennis.
Strength training can increase blood pressure
This myth is totally false, lifting weights does the opposite, it lowers blood pressure. For years, people with hypertension have been warned to stay away from lifting weights, fearing it could raise blood pressure. But like cardiovascular exercise, strength training puts good pressure on your heart , helping it grow and get stronger over time. Ultimately, this will help lower your blood pressure and make your heart healthier.
