ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

The misconceptions of women using weights

Updated on December 24, 2014

Myth 1: Heavy weights will make a women muscly

Most women say that if they do too much weight training, they will end up looking like a man. That is not true at all and here is the reason why. Men have more testosterone in their bodies which enables them to build muscle more easier than women. Women simply don't have the same amount of testosterone in their bodies, so no matter how much they train, women cannot be the size of men unless they are injecting themselves with chemicals or taking supplements that affect the hormone balance.

Good muscles require energy, therefore a women with stronger legs muscles is actually burning more fat doing nothing during the day than a women who has thinner but flabby legs.

For the ultimate definition, a women should train her upper body with a weight heavy enough to just about complete 10 reps. When I mean 10 reps I mean 8,9,10 should be a struggle. If you can do 10 easy reps then the weight to far to light. Aim for 3 sets.

For many women, the lower body i.e. the legs is much more easier to develop and can be bigger than mens in some cases. However that doesn't mean you shouldn't train them. Good training with 10 reps and 3 sets as about will make the muscles harder and therefore burning the surrounding fat making your legs look much more slender in the end.

If you feel that you can build muscle rather easily then drop the weight and do 20 reps for 3 sets. You still need that muscle growth stimulation though.

Myth 2: Muscle turns to fat if you stop training

Many men tend to use this as an excuse. This simply does not happen.

With good, training, rest and diet, the muscle will grow depending on the resistance training you have done in the gym

If you stop, the opposite happens, the muscle kind of deflates but it does not turn to fat.

The truth, is that when most people stop weight training, their diet changes too. Therefore it is basically deflated muscles, which are smaller in appearance and an extra layer of fat, giving on overall rounder and chubbier body.

Myth 3: You need to train your legs daily to get good thighs and back side

For maximum effectiveness of muscle development and growth aft training it is important to get 48-72 hours rest before training the same group of muscles again. Muscle growth comes from the repair due to stress and fiber damage during a weights session. No rest will lead to fatigue and in many cases and deflated muscle which is the opposite of what you are looking for. Lack of rest can also lead to injury.

Aerobics is very beneficial as your muscle get stimulated but tend to recover very quickly.

There are actually some people who have benefited with daily training however the mental side of things come into play. Women who train daily are more likely to get fed up and suddenly stop all exercising for periods of up to a years. This mentality can be avoid with good break between your work outs.

Myth 4: Too much protein is bad for you

Proteins are the raw materials and components of muscles. Once the protein is digested it is broken down to amino acids in the body. Amino acids are used for many functions including muscle repair and growth.

Woman on diet that restrict calories, need to pay special attention to take enough protein. Even if its not about building muscle, amino acids are used for metabolism in the body.

Many women who are dieting have an insufficient protein intake, meaning a loss of muscle. Even if you are losing weight, muscle loss will make you look even more out of shape because you fat to muscle ratio will be very poor. You will end up with that unhealthy thin flabby look. If you are working out, then your protein intake should be at least 1g per kilogram of body weight in order to fuel your muscles.

Myth 5: You will put on weight if you eat more than 3 meals a day

It is not about the number of times you eat, it is about the total calories you take in in a day versus the amount of calories you burn. You could eat 3 meals a day covering 2,000 calories, however eating 6 meals and day you are more likely to eat less calories therefore gain less weight.

The reason is due to your stomach's satisfaction and hunger level. Eating less and more frequently leaving your feeling less hungry than eating less frequently. When you eat 3 meals a day, you will normal feel hungry before each meal, therefore eating slightly more than your necessary daily intake.

Myth 6: Supplements are not required

If you eat 6 meals every day and are taking a balanced healthy high-protein diet, supplements may not be necessary. However most people simply do not have the time to get through so many meals with the perfect amount of vitamins, therefore supplements will benefit most people.

By taking multi-vitamins daily, you will be giving your body the vitamins and minerals that it is missing out from the usual daily meals. Things like an increase in vegetable oil can reduce the risk of hear related diseases and also the condition of your joints.

Have you ever though caffeine was bad for your? Well taking caffeine before training is very beneficial for any workout. Whey protein supplements for perfect for muscle repair and growth. Eating 6 chicken breasts and raw eggs after training is simply impractical.

Hard training requires supplements in one form or the other for your body to be able to recover and repair itself adequately.

In recent years, women with muscle has more of a positive image. Not meaning as muscular as a female body builder but nice toned and shaped legs and body. Is it simply the fear factor that most women need to get over. Work those muscle to failure, get them firm so that they will burn fat for you the follow day, even when resting. Ease down on the treadmill.


    0 of 8192 characters used
    Post Comment
    • Hezekiah profile imageAUTHOR


      4 years ago from Japan

      I am glad to hear of some positive examples from somebody. It's muscle that sculpts the body.

    • ChristinS profile image

      Christin Sander 

      4 years ago from Midwest

      I strength train regularly and it has done far more for my health and appearance than massive amounts of cardio ever did. Heavy weight is the way to go and it also helps prevent things like broken bones as we age also. I enjoy having muscle and being strong. Great tips and glad you addressed the myths so many women are still falling for.

    • profile image


      4 years ago

      Many women seem to be too embarrassed, to have that straining look on their faces like men when they work out. Women maybe the weaker sex but should definitely be able to bicep curl more than 1kg weights.

    • Hezekiah profile imageAUTHOR


      5 years ago from Japan

      Never be scared of weights. Woman simply don't have the same testosterone levels for them to bulk up like men. The weights are needed to define your shape.

    • profile image


      5 years ago

      Thanks for the advise, I have always been scared of doing heavy weights.

    • Hezekiah profile imageAUTHOR


      5 years ago from Japan

      @BlossomSB Training for health is quite different though. If you are training for shape and appearance, weight training is the key.

    • BlossomSB profile image

      Bronwen Scott-Branagan 

      5 years ago from Victoria, Australia

      My daughter frequently tells me I should carry heavy things to keep healthy - not so sure!


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)