For Women Only: 5 Fitness Myths You’ll Be Glad Aren’t True
You’ve been lied to…
You thought you knew what it took to get in shape as a woman:
- Lots of cardio
- High reps with cute purple-coated dumbbells
- Frequent meals consisting of leafy greens and olive oil
Yet you haven’t been getting the results you want.
And it’s for one simple reason—
That stuff doesn’t work!
These myths have been robbing you of your time and results.
Myths are everywhere in the fitness industry, and this is especially true with women’s fitness.
Let’s bust them today.
I’m going to share with you 5 myths about women’s fitness you’ll be glad aren’t true.
Here we go.
Myth #1: Weights Will Make You Bulky
This is definitely the most common myth out there.
Weightlifting has been stereotyped towards men since it all started way back in the day.
Men trained to get bigger muscles, therefore the same thing would happen to a woman if she even touched a weight.
But this simply isn’t true. In fact, this couldn’t be further from the truth.
Here the deal:
As a woman, it’s way harder to get big and bulky. You only have about 1/10th of the testosterone that a male does.
This alone puts you at a big disadvantage.
Usually when a women does look bulky, it’s from overeating and carrying too much body fat, not weight training.
If you want to look as good as you possibly can, then you must lift.
If you want to look ok, then only do cardio.
If you don’t care about how you look, then why are you even reading this?
Next time you go to the gym, take a look around and see what the women are doing.
You’ll notice most of them are on some cardio machine.
You’ll also notice something else—the fittest girls are in the weight room.
They don’t care if the area is filled with “too much testosterone.”
They have a goal to meet and there’s no time to worry about what others think.
They just get in and get the job done. You should do the same.
Myth #2: You Can Never Get Bulky
Yes it’s true that it’s very difficult to get bulky, but it isn’t impossible.
Most trainers will just play the less testosterone card and leave it at that, but you need to know the other side.
Yes it’s possible (but hard) to pull off a manly physique.
You know the women I’m talking about:
- Capped shoulders
- Ripped back muscles
- Arms that are way too big
- Overly defined abs
Now I’m not trying to scare you. Instead, I’m going to give you a realistic expectation of what you’ll have to do to get a physique like the one I’m mentioning above.
Here’s what you need to do:
- Possibly Probably take drugs.
- Lift 5-6 times per week.
- Eat in a caloric surplus most of the time.
- Train hard and eat right for years.
If you’re natural, lifting 3-4 times per week, and eating at or below maintenance calories, then you’ll be fine.
Just understand that it’s possible, but it won’t happen to you.
Myth #3: High Reps “Tone” Your Muscles
This is another myth that’s way outdated.
Sometimes when you do see girls lift they’ll have a really light weight and do an endless amount of reps with it.
This is because someone (falsely) told them that high reps tone and low reps build muscle.
The women can do high reps, men can do low, and everyone will live happily ever after!
Too bad it doesn’t work like this.
Here’s the reality:
Toning doesn’t exist.
There are only 4 things your body can do:
- Build muscle
- Lose muscle
- Gain fat
- Burn fat
That’s it. Your body doesn’t magically turn the fat in your arms to muscle and bam you’re tone.
Your body will burn the fat in your arms (by means of a caloric deficit).
Then you can build a nice amount of muscle in your arms through weight training.
Now your arms are going to have that firm look you want.
So go ahead and stop doing curls with water bottles or cans of soup.
Pick up some real weights and lift that instead because that’s how you’ll get firm.
I’m not against using the word tone because women have a good picture in their head as to what that means:
- Firm, not flabby
- Not too big
- Not too defined
It’s a lot easier to simply say “toned arms” opposed to “lose the fat in your arms and then build a small amount of muscle.”
Just understand that it doesn’t exist.
You can’t turn fat into muscle.
Myth #4: Cardio is Everything
Cardio is without a doubt the most popular form of exercise among women.
With all of the stereotypes that surround weightlifting for women it’s easy to see why:
- Cardio won’t make you bulky (neither will weights).
- Cardio is an easy way to burn calories.
- Cardio can improve your health and lower blood pressure.
- Cardio will give you extra leeway in your diet.
However, if you just rely on cardio, you’ll be missing out:
- Cardio won’t add muscle to help firm up your body.
- Cardio won’t have a positive impact on bone density like weights will.
- Cardio won’t help you get stronger and create your best possible physique.
Here’s the deal:
Cardio definitely isn’t the end all be all.
This doesn’t mean that you should skip cardio all together however.
Yes people will bash cardio and say it’s useless and unnecessary.
Just focus on weight training and diet, they say.
Instead, look to the positives (like the ones mentioned above) and see what you can get out of cardio.
Why not get the best of both worlds and gain the benefits that weights and cardio have to offer?
You can do cardio on the same days you lift or on separate days.
Here’s an example of each:
Note: If you’re doing cardio on the same day as weight lifting, lift first then do cardio. You don’t want your strength to be compromised from cardio fatigue.
On the same day:
Monday: Weights and Cardio
Wednesday: Weights and Cardio
Friday: Weights and Cardio
If you’re going to lift and run on the same day, don’t worry about the workout exceeding 45 minutes.
Lift weights for the first 30-40 minutes of the workout and do cardio after that.
If you find yourself getting too exhausted, then simply do cardio on a separate day.
Myth #5: It’s Harder for Women to Get in Shape Than Men
Look I get it.
You have a bunch of insecurities about getting into shape:
- What will guys in the gym think when they see me lift (trust me they care more about themselves and how much they’re lifting)?
- What will my friends and family think if I fail?
- How do I know if I’m doing the right thing?
Here’s the reality:
Guys have the same doubts and worries!
- Men worry what others think of the amount of weight they’re lifting (again others care about their workout not yours).
- They’re not sure if they’ll succeed or fail.
- Guys aren’t sure if they’re doing the right thing.
The main difference is men hide their emotions so you might not be able to tell what’s going on.
But trust me, men have just as many insecurities as women do.
They’re going to have to overcome the same obstacles, challenges, and doubts that you will in order to succeed.
They’ll have to train hard, eat right, and create a caloric deficit to burn fat.
Men aren’t special and neither are you.
When you say men have it easier, you’re just searching for an excuse to make yourself feel better.
Stop looking for people or things to blame and start getting the job done.
Fitness for women isn’t complex like others would have you believe.
In reality, it’s rather simple once you breakthrough all of the myths that are out there:
Train hard, eat right, persist, and get in shape.
Yes it’s easier said than done—that’s the point.
It makes success feel that much better.
Now I’d like to hear your thoughts in the comment section below.
Which myth were you most surprised by?
What’s the craziest thing you’ve heard about fitness for women?