Getting strong can feel like a daunting task for some, particularly women. Too often, women can find themselves intimidated by the idea of lifting weights in a gym, and that’s because society has bought into some unrealistic and frankly damaging myths about the risk of strength training for women. In an attempt to help empower women, let’s explore these myths and discuss what it really means to tap into your strength and gain confidence in the process.
1. Unpacking Gender-Based Strength Training Myths
Gender-based strength training myths can be complex and confusing, and it’s important to keep an open mind when it comes to these myths. Let’s unpack some of the most well-known myths around gender-based strength training:
Myth #1: Women should lift lighter weights. While it may be important for some women to start out with lighter weights, this shouldn’t be a blanket statement for all women. Women should focus on finding the right weight that works for them. Lifting heavier weights can help build muscle and strength, so if you can handle it, there’s no need to be afraid of heavier weights.
Myth #2: Men will always be stronger than women. This is simply not true. Women have the same capacity to build muscle and strength as men. With the right workout routine and diet, a woman can become just as strong – if not stronger – than a man.
Myth #3: Women should not train for muscle size. Again, this is a myth. Women should focus on what they want to achieve with strength training, whether it’s building larger muscles or toning their body. Women can successfully increase their muscle size and strength, with the right training program.
Myth #4: Women have no need for strength training. Strength training is important for everyone, regardless of their gender. Building strong muscles and bones helps to promote bone health and improve posture, and can also reduce the risk of diseases such as diabetes and heart disease. Strength training also helps to keep the body strong and improve overall fitness.
These myths have been perpetuated for too long, and it’s time to dispel them once and for all. Strength training can help both men and women achieve their goals, and with hard work and dedication, it certainly can be done.
2. Strength Training for Women: Be Bold, Be Strong
Be Confident, Step Outside Your Comfort Zone
Incorporating strength training into your exercise routine can have profound physical and mental benefits for women. The process starts with assuming a bold attitude towards creating a stronger version of yourself. Take a step outside your comfort zone and start with small accomplishments. Once you develop confidence in yourself, increase the intensity and challenge yourself further.
Maximize Your Goals With Proper Planning
Having an appropriate plan can help you use strength training to advance your goals efficiently. Decide what you ultimately want to achieve, such as body fat loss or muscle building. Then map out the necessary steps to get there such as incorporating nutrition, an aerobic activity alongside strength training, and gradual work towards more challenging exercises.
Develop Functional Strength To Better Your Quality of Life
Now that you have an achievable goal, focus on developing functional strength to better your quality of life. Functional strength means you’ll be able to lift things, climb stairs, or do jumping jacks without any difficulty. Begin with your own body weight exercises such as:
- Squats
- Push-ups
- Lunges
- Plank
If possible, you can add stretching and yoga exercises to the routine since they help create mobility and flexibility.
Benefits of Strength Training
Strength training can improve metabolic rate, burn more calories throughout the day, reduce depression, relieve stress, improve bone mass and density, manage digestion problems, and lastly, bring about muscular gains. Improvement of any of the above can lead to better control of the physical, mental, and emotional state.
Stay True to Yourself and Don’t Compare
All of this comes back to having confidence and persistence. Every woman is unique, so don’t try and compete with someone else’s training journey. Respect yourself and acknowledge the hard work you’re doing. This should bring clarity and positivity to your training routine and consequently benefit your progress.
3. Empowering Women Through Strength Training
Strength training benefits for women go beyond just physical gains. It is a powerful tool for inspiring self-confidence and empowerment. Here are 3 reasons why strength training is essential for any woman:
- Improves Self-Esteem: Strength training helps women improve their overall body image. Lifting weights builds and tones muscles which can lead to positive body image and self-confidence. Many people feel more confident when they look better and see the progress they’ve achieved.
- Improves Mood: Knowing that there is something you can do to benefit your physical and mental well-being is very empowering. Strength training releases endorphins and serotonin which have a positive effect on feelings of well-being and happiness. Strength training can help a woman manage daily stress better in addition to providing her with a sense of accomplishment.
- Pushes You Out of Your Comfort Zone: Strength training encourages women to unlock their true potential. It encourages self-discovery and provides goals to strive for. Pushing your limits and setting goals is an empowering thrill for many. Strength training helps women find that inner strength and courage that can sometimes lie dormant.
Strength training also helps build a strong body and a healthier lifestyle. Women who participate in strength training engage in larger muscle groups and movements which leads to better posture, balance, flexibility, strength, and improved physical performance. Proper strength training techniques maximise potential gains and minimise damage. Women can benefit from strength training regardless of age or experience.
Finally, joining a strength training program is a great way to make friends and increase social well-being. Forming connections with women who have similar goals is a great way to stay motivated and accountable. Encouragement from friends in a strength training program can go a long way in supporting a woman’s growth and development.
Strength training is not only about physical gains, it’s about constructing a better self and pushing yourself to reach new levels of self-development. Women of all ages and physical condition can benefit from strength training. Limited only by individual perceptions, strength training can revolutionise a woman’s self-confidence and self-esteem.
4. Build Confidence Through Strength Training
Strength training is a great way to build confidence. Not only does it help boost self-esteem, but strength training has physical and mental benefits, too. When you hit the weights, you become stronger, more powerful, and more capable — all of which can put you in a healthier, more confident frame of mind.
If you’re looking to boost your confidence through strength training, you’ll want to set goals, focus on good form, and plan your sessions. Here’s what you can do to get the most out of your sessions and build self-confidence:
- Set achievable goals — Set realistic and achievable goals, such as a certain weight you want to lift or number of reps you want to do. Make sure your goals are challenging, yet doable.
- Focus on your form — Good form in strength training is important for staying safe and minimizing injury, which can give you a sense of accomplishment and boost your confidence.
- Plan your exercises — Set up a strength training plan for each session. Having a plan helps you focus on your goals and get more out of your session.
It’s natural to get intimidated when you’re starting out with strength training. That’s why it’s a good idea to start off by doing bodyweight exercises. These exercises are still challenging and help you build muscle, but they don’t require as much equipment as barbell and dumbbell exercises. For example, you can do pushups, squats, planks, and lunges just about anywhere.
It’s also important to stay consistent and practice good nutrition habits. Eat healthy foods and give your body the energy it needs to get through each session and recover afterward. Finally, be sure to get enough rest and stay hydrated. You’ll be amazed at the progress you make and the boost in confidence you’ll feel once you stick with it.
The body is capable of so much, but confidence begins in the mind. Strength training for women is a powerful tool for combating myths and pushing past perceived limits. It’s a journey of exploration and empowerment, a means for discovering the unbridled force within. So hop off the sidelines and start taking control—your body is worth the effort.
