It’s time to drop the “lifting weights will make you bulky” myth and embrace the empowering benefits of strength training. While it’s true that our bodies thrive on movement, it’s also true that folks often shy away from lifting weights out of fear. We’re going to tackle some of the most common myths about weight lifting for women, trans folks, without any mention of diets or weight loss. You’ll leave feeling informed, motivated, and empowered to add weight lifting to your regular workout routine.
Myth 1: Lifting Weights Will Make You Bulk Up
First and foremost, let’s address the most common myth out there - lifting weights will not make you bulk up. In fact, it’s quite challenging for women to achieve the muscular bulk that’s often associated with lifting weights. To put it in perspective, cis men typically have 10-20 times higher levels of testosterone than cis women - the hormone responsible for muscle growth. So unless you have very specific goals for bulking up, incorporating weights into your workout routine will not make you bulky.
Myth 2: Transgender Women Can't Benefit from Lifting Weights
Lifting weights can be a valuable tool for transgender women who want to achieve a more feminine physique. It can help to reduce muscle mass in areas that have traditionally been associated with masculinity, such as the upper body, while building muscle in areas such as the legs and glutes.
Myth 3: Weight Lifting is Only for the Young
Another myth we need to bust is that weight lifting is only for those in their 20s or 30s. In fact, strength training is incredibly beneficial for aging bodies, especially when it comes to maintaining muscle mass and bone density. As we age, our muscle mass naturally decreases, but regular strength training can significantly slow down this process, helping to prevent injuries and falls. Plus, lifting weights can help reduce joint pain and stiffness, leading to a better quality of life as we age.
Myth 4: Lifting Weights is Dangerous
It’s understandable to feel intimidated by weights, but the notion that weight lifting is inherently dangerous is false. As with any workout routine, it’s crucial to have proper form, start with light weights, and gradually increase weight and intensity. Professional trainers
can provide guidance on proper form and techniques, and lifting weights under their supervision can be a safe and enjoyable activity. If you’re worried about injury or pain, talk to a professional and start slow.
Myth 5: Weight Lifting is Only for Gym Rats
We get it - not everyone is comfortable in the gym setting. But the beauty of weight lifting is that it doesn’t require a gym membership or expensive equipment. Start with simple bodyweight exercises at home, like push-ups, squats, and lunges. Look for free online resources to guide like JIM or MY JAMM you through proper form and technique. You can easily incorporate weights into your home workout routine with dumbbells, kettlebells, and resistance bands, too. Lifting weights can be done wherever you feel comfortable, on your own terms.
Weight lifting is an effective and empowering form of exercise that offers many benefits for folks of all ages. It’s time to let go of the myths that hold us back and embrace the strength and confidence that come with lifting weights. Remember, lifting weights isn’t about shedding pounds or achieving a specific aesthetic outcome - it’s about feeling healthy, strong, and confident in your own skin. Get started today and see for yourself how rewarding weight lifting can be!