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And weightlifting increasingly includes women as much as men - today, 47% of USA Weightlifting members are women, compared to just 17% in 2007. Many gym communities are extremely welcoming to newcomers, and are happy to help a newbie learn the ropes (or barbells). While it can feel overwhelming to know where to start, learning to lift weights doesn't have to be scary, says Carr.
#WEIGHT LIFING FULL#
This can be particularly true for women in weight rooms full of men. Myth 5: It's scary or intimidating to learn weight liftingĪs a fitness beginner, walking into a gym can be anxiety-provoking, since it's easy to worry about being judged or fitting in. As a result, you don't have to worry that casual lifting will accidentally turn you into a bodybuilder. If you're doing it three times a week, the increase in muscle is not going to be noticeable for most people," Carr says. General advice: 'Bulking' or putting on lots of muscle mass takes hard work, including eating extra calories and spending many hours in the gym, so it's not likely to happen by accident. Building muscle takes significantly longer than burning fat, and years of hard work are required for the lean muscle mass you see on "bulky" athletes. "Can it make you bulky? Sure, but you have to put in a ton of time in the weight room," Carr says. However, research shows that there aren't significant differences between how quickly men and women build muscle on similar training plans. It's true, that if you lift enough weights over a long enough time, you will gain muscle mass. Myth 2: Women who lift weights will get bulkyĪnother common myth is that lifting weights will make women gain weight and muscle or give their body a "bulky" appearance. And it's always a good idea to consult a doctor if you're not sure a certain workout is right for you. Research shows that women can safely lift weight while pregnant, and it even has benefits - however, it's best to do so if you have prior experience, and not start a new, intense workout regimen during pregnancy. "That includes women who are pregnant," Carr says, although some movements may be modified. In fact, women of all ages and backgrounds can safely learn weight lifting with the help of a good coach. What the research says: Studies have found that weight lifting sports like powerlifting and CrossFit have a relatively low risk of injury compared to other common sports like soccer, football, and running. With proper form, there's nothing dangerous about lifting weights" Carr says. "Anything is dangerous if you're doing it incorrectly. Moreover, weight lifting is not dangerous for women, even if you're not an athlete, according to Sara Carr, personal trainer, competitive weightlifter, and assistant head coach at Black Box NYC. Men may lift more weight, in total pounds, but when it comes to contests of strength relative to body weight, some women weight lifters can outlift the guys. While heavy weight lifting is sometimes stereotyped as a men's sport, elite women athletes are, pound for pound, some of the strongest in the world. Women can and do excel at weight lifting.
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Myth 1: Women shouldn't lift heavy weights because it's dangerous