Lean Ladies: Common Weight Training Myths
by Kendall Pray,
Personal Trainer, CrossFit Certified Coach, Yoga Instructor.
Weight Training will make me bulky”
In order to “bulk” up, you have to train AND eat that way. Training for bulk is also more complicated than just lifting heavy. What weight training WILL do is increase the number of calorie burning machines in your body that increase your metabolism, allowing you to “get leaner, faster”.
 “If you stop weight training your muscles will turn into fat”
This is actually not physiologically possible. Muscle and fat are two different kinds of tissue and it’s impossible for one to “turn into” the other. It is true that it takes longer to build muscle than it does to accumulate fat, and that you can lose muscle tone if you stop weight training. It may seem like all the muscle you gained while you were disciplined and hitting the gym regularly just POOF! Turned into fat when chose to hang on the couch, but if you don’t use it, you lose it!
“You can get rid of fat by doing strength work in that area”
Sorry, you cannot “spot treat”. Your body doesn’t know that when you squat, you would like your thighs to trim down first, and that when you eat that donut, you would like it to please be used during your next workout. We are all predisposed genetically to store fat in certain places and gain more muscle in certain places. The only way to get rid of that spare tire is with a balanced workout routine with cardio, weight training AND a clean diet.
 “Machines are safer than free weights”
Bad form is bad form. Is doesn’t matter if it’s on a machine or with a dumbbell, if you are doing the exercise wrong, then neither is “safe”. Machines tend to do a lot of the stabilizing work for you, so if you are new to weight training, machines are a good place to start. If you have been weight training for a while, you may be short changing yourself by not working some of those smaller “helper” muscles that work when you have to support all of the weight AND balance.
 “Women shouldn’t lift heavy”
Whether your goal is to “tone” (lose body fat, so your muscles are more visible), or get stronger (build muscle so you can lift heavier things), you still have to have muscle! Lifting lighter weights will get you to where you want to be, but it will take you a LOT longer than if you incorporate some heavier days into your training. It’s just more efficient! Lift heavier for fewer repetitions and get the same results in less time. Sounds good to me!
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