There are a lot of myths and misconceptions out there about strength training. They encourage many women to disregard or dismiss any training involving weights or resistance. Let’s dispel three common myths and put them to rest.

Myth #1: Weightlifting causes women to “look bulky”

Let’s get this one out of the way straight out of the gate.

Many women associate resistance training as bad and something only men should do because they believe it leads to weight gain and a “bulky look.”

Here’s the truth about strength training: yes, it may cause you to gain weight. In fact, you can probably count on it. But that’s perfectly okay, and here’s why: if the gains you experience are gains in Lean Body Mass, this means your weight can stay the same, or even increase, but you will look more lean and toned.

Muscle is denser than fat, meaning it takes up less space on your body. By losing fat and gaining muscle, you can stay the same weight – or even gain some – but actually be slimmer than you were before. Think of weight training as an investment that pays serious dividends down the road. The more muscle you have, the more calories (and fat) your body can burn over time.

“Healthy” is not a number on the scale—it’s how you look and feel.

So don’t think in terms of what you want to lose and focus more on what you want to gain, both physically and emotionally.

Please, etch this thought deep into your brain: as long as you’re noticing positive changes in how you look and feel, that arbitrary number on the scale doesn’t make a bit of difference. In fact, it’s likely to lead you astray.

Myth #2: Lifting huge and heavy is required

When you take a look around the gym and at the people who are lean and muscular, you often see them – especially the men – squatting what looks like an unbelievable amount of weight: 2, 3, even 4 plates on each side of the barbell. That can be intimidating.

Good news: first of all, lifting heavy with low reps is just one style of strength training, and secondly, if you’re just trying to tone up and have no desire to look like a bodybuilder, it’s not necessary.

A study on women found that regardless of what the training style was – heavy lifting with low reps or low weights with high reps – strength and muscle gains occurred.

This means you don’t have to deadlift 2x your bodyweight or curl dumbbells the size of your head in order to reap benefits. Strength training at whatever level you’re comfortable with yields positive results, and if an attractive, toned look motivates you, you will be able to work towards that goal with low/moderate resistance exercise.

Myth #3: You can be too old to weight training

“Sarcopenia” is the gradual loss of muscle mass that begins for most women after age 35.

Contrary to popular belief, this decline in muscle mass and strength is not a result of the aging process; rather, it’s due to inactivity.

However, current dogma around resistance training among elderly women has been a barrier. Researchers Stuart Phillips and Richard Winett wrote:

Few would argue that some form of resistance training should not be part of a complete exercise program; however, the bulk of literature on the cardio-protective effects of aerobic exercise has continued to make this form of exercise preeminent and the central focus of many physical activity guidelines in Canada, the United States, and many other countries.

If you’re an older adult, you don’t need to fall for the “adults shouldn’t lift” myth.

Studies show that resistance training is the best way to prevent and reverse loss of muscle for older adults. For women, in particular, resistance training is an effective long-term strategy to preserve muscle and positive changes in body composition.

#HealthyMusclesMatter