Female Training Myths Debunked
There are many female training myths that have lead to females wasting time and effort in the gym. Educating
yourself on these myths and why they are false is an important step to becoming healthier and making progress.
Read on to find out what these myths are and why believing them can hinder your progress!
The first and perhaps biggest myth surrounding females and training is that weight lifting will make a female
“big” and “bulky”.
Contrary to popular belief however, women do not have this response to weight training. In fact, women do not
produce nearly enough testosterone (the hormone responsible for muscle building) to become big and bulky like men
and female bodybuilders.
Fitness professionals that propose all women should do cardio for two hours and lift 2 pound dumbbells to “tone”
need to go back to school. As you may or may not know, the women with perhaps the best looking bodies get that way
by weight training. So, rule number one for females while working out is: don’t
be afraid of the weights!
Women should, in fact, weight train almost exactly as a man should. To build a lean, ripped body you need to
work every muscle group each week - not just focus on your abs or butt. Ideally, you will work out 2-3 times per
week and focus on the main compound exercises - the squat, deadlift, bench press, row, pushup and pullup.
Performing these exercises may be intimidating at first, but once you get the technique right and start adding
weight your confidence will grow. Don’t be afraid to ask a fellow gym member or employee for a critique of your
In addition to compound exercises, it may also be worthwhile to add isolation exercises in (bicep curls, tricep
extensions, abdominal exercises). This will help target your weak areas and improve overall muscle definition.
The second myth is that women will gain weight if they eat over 1500 calories. I have no idea where this myth
came from or who thought it made sense, but it is pretty simple to debunk. Your caloric intake depends on your
metabolism, height, weight, and activity level.
There is simply no way you can say that all females need to eat 1500 calories as every individual is different.
Making sure that you are fueling your workouts properly and eating the adequate amount of calories for your goal
(weight gain or weight loss) is an essential part of your program.
Finally, you don’t have to do cardio for hours on end to burn the most amount of fat. In fact, research has
shown that high intensity interval training (HIIT) burns fat much more effectively than steady state cardio
training. HIIT is performed for 15-20 minutes and involves alternating periods of “work” and “recovery”. Try
incorporating this cardiovascular training into your next workout!
Hopefully this article has helped you understand why these popular female fitness myths are false and how
lifting weight, eating properly and doing efficient cardio has many benefits. Always stay educated on the newest
health research and think critically!