Myth-Busting: Women & Weights

Perhaps you have hesitated starting a strength training program because you have heard the common myths about it: 1) you will lose flexibility and 2) you will develop big muscles. Let's look at each of these myths.

Myth: You will lose flexibility. Nothing could be further from the truth. In fact, done correctly, you will increase your flexibility. The secret is to use full range of motion when you complete an exercise. Let's say, for example, you are doing bicep curls with a dumbbell. You should begin with your arm completely down (without hyper-extending your elbow). As you do your exercise, bend your arm until your hand is at your shoulder. Using full range of motion, you will build long, lean muscles and improve flexibility. And this helps prevent injury, too.

Myth: You will develop big muscles. To build massive muscles, you need lots of testosterone. Without resorting to steroids, there's nothing most women can do to make their muscles big. No matter how much weight lifting you do, you can't get bulky. Your muscles will be toned and well defined. Instead of those weak-looking, skinny, no-definition arms like you see on most fashion models, you can have healthy, strong arms that look great in sleeveless shirts and dresses. Even better, if you are a bit more mature, you can get rid of those "bat wings" that flap around your upper arm. One of my Japanese friends says that in Japan, they call these "kimono sleeves." Lift weights and say goodbye to kimono sleeves forever.