Myth #1 – Lifting Makes Ladies Bulky
This may be the biggest myth holding women back from lifting, and it needs to be busted. Anyone who has been lifting and strength training for a while knows that lifting with heavy weights doesn’t bulk you up. In fact, those really big guys pushing it in the weight section have worked very hard, spending hours and hours there to get so bulky. They eat seriously restricted diets and a ton of protein to get there.
A typical person working with a trainer, doing a few weekly sessions of heavy weight lifting will not get bulky. What she will get is leaner and more defined. The real result of moderate weight training is losing fat and developing muscle tone.
Myth #2 – Dinky Little Weights Are Enough
Some women will say they already lift, but it doesn’t really count unless it’s heavy lifting. Of course, this is relative and different for everyone, so it is important to figure out an appropriate place to start. For your client who is not interested in serious body building but is willing to add some more intense strength training to her workouts, heavy lifting means using weights that allow her to do eight to ten reps in a row.
Myth #3 – Lifting is Not for Older Women
Older women likely have the intimidation factor to the extreme when it comes to lifting, and you’re more likely to be able to convince younger female clients to give it a try. But don’t make the mistake of not pushing the older ones.
The ranges of motion and the weights used are likely to be smaller for older clients, but they still can and should lift. As we get older we lose both muscle and bone mass and lifting can slow or even reverse that. One study of post-menopausal women found that those who engaged in twice-weekly, high-intensity strength training increased bone density, muscle mass, strength, and balance.