Weightlifting for Women: Breaking the Stereotypes

For decades, the fitness world has stuck by this old-school idea: women stick to yoga and dance while men lift weights. However, gone are the days when muscle mass was a notion limited to men. Driving away the myths and stereotypes, women are hitting the gym for strength training – more than ever before.

In this blog, we’ll debunk these stereotypes and highlight why weightlifting for women matters just as much as for men.

Common Myths about Weightlifting for Women

According to the National Center for Health Statistics, only 26.9% of females met the federal guideline for muscle-strengthening physical activity. Why? They’re scared to gain men-like “bulk.” Let’s debunk the common stereotypes surrounding weightlifting for women.

Myth #1: Lifting Weights Will Make Women Bulky

This myth likely originates from a lack of knowledge about how muscle hypertrophy works.
While many believe weight lifting for women is about building muscle or gaining a “masculine” physique, it’s far from true. The truth is that women don’t have the same levels of testosterone as men, which means they can’t build large muscles the same way.

Biologically speaking, women who lift weights will only get more toned, not bulky. Unlike men, strength training won’t add to the size of women.

Myth #2: Weightlifting for Women is Dangerous

All women have heard of weightlifting being a man’s sport, but that’s only a popular stereotype. When done right, lifting weights is anything but dangerous for women.

Elite female lifters might even outlift men when strength training relative to their body weight. However, achieving the desired results requires proper training from the professionals. Without guidance, it might lead to mistakes or even injuries.

Myth #3: Cardio is the Best Way to Burn Fat in Women

Women often stick to cardio because it’s commonly perceived as the best way to burn fat. But the reality is– weightlifting can be just as effective, if not better.
Lifting weights fastens your basal metabolic rate soon after you work out for up to 48 hours. This means that you keep burning calories even after you’re done exercising. Hence, weightlifting can be just as effective in getting rid of body fat as cardio.

How Many Times a Week Should a Woman Lift Weights?

For most women, lifting weights two to three times per week is more than enough. It’s not necessary to hit the gym every day to see the results. What’s important is giving your body enough rest till it’s ready for the next weightlifting session.
For beginners, starting with two sessions per week is ideal. As you advance, it’s a good idea to increase this to 3-4 sessions to challenge your body.

What Does Weightlifting Do to a Woman’s Body?

Weightlifting in women strengthens muscles, stabilizes joints, and lowers the risks of fractures or osteoporosis as you age. In addition to the physical benefits, it’s also known to improve overall mental health and pump up a woman’s self-esteem. Most importantly, lifting weights speeds up your body’s metabolism rate, which helps manage fat loss.

Final Thoughts

Whether you're a gym enthusiast or starting out your fitness journey, don't let weightlifting myths hold you back. In fact, the sooner you train yourself to lift weights, the better results you can reap when sculpting your body. To support your weightlifting journey, resort to a reliable tracking app that helps you achieve your fitness goals with just the motion of your wrist!

Check out our rep tracking app to make your weightlifting routine easier than ever. With us, you’re ready to welcome a new, more confident you!