IT'S A (WO)MAN'S WORLD

5 Female Fitness Myths

By Jules Bruchez

Now that we are deep into 2020 it's clear that when it comes to the fitness industry, women are much more involved in weightlifting and making a conscious effort to better themselves through weight training.

Sadly, there are still many myths and misconceptions that linger through the halls of gyms and households deterring women away from getting the results they eagerly look for.

As a certified Strength Coach and personal trainer for the past 20 years, I’m going to explain the 5 Biggest Female Fitness Myths.

With no specific order, let’s get to it and debunk these myths to help women get into better shape.

WOMEN SHOULD NOT LIFT A LOT OF WEIGHTS

Women simply don't possess the human genetics in order to become big and bulky like men do.

This is the exact reason why I can give the exact same workout to a man and woman and see significant changes in muscle mass with men versus women.

There is one simple reason for this factor and it will never change. Women simply do not have enough testosterone in their bodies to build that much muscle mass. On average, in adult males, levels of testosterone are about 7 to 8 times as great as in adult females. As the metabolism of testosterone in males is more pronounced, the daily production is about 20 times greater in men.

Also, studies have proven that strength training can have a positive effect on bone density, which will decrease your risk of osteoporosis later in life.

WOMEN SHOULD TRAIN DIFFERENTLY THAN MEN

The basic principles of weight training are simply the same for males and females. You should start with bodyweight exercises. Once you can accomplish proper form and proper body mechanics in a safe manner, you can begin to use external loads (weights). From there you should focus on compound movements first, then move onto isolation movements.

You should not look to train your body by muscle groups, but more in the manner of movement.

your workouts should revolve around a pushing movement, a pulling movement, a leg movement (squat or hinge) and a carry and rotation movement.

I currently put a larger emphasis on glute and low back training simply because I feel it's the powerhouse from which all movement starts. I don't train these muscles specifically for aesthetic purposes, but more towards a safety factor. Regardless of if you are a male or female, these are the objectives of each workout that you should be performing. These are the basic foundation principles that will allow you to have an effective workout.

The only time you see workouts different from others is when you specifically train someone for their muscle imbalances or mobility issues.

HIGH REPS FOR A TONE BODY

The majority of women want to be lean. This is the main objective when it comes to working out, second is health.

Lifting heavy weights is a necessity for building proper muscle mass and bone density. How often do you see a woman carrying children in their arms for long periods of time? Or pushing around the grocery cart and carrying diaper bags and five bags of groceries at the same time? Women are always picking up heavy things like car seats. They are actually picking up heavier stuff than men do all day.

Low weight with high reps are inferior compared to building muscle with heavier weights and lower reps. Women should look to use reps as low as 6 and as high as 12-15 per set.

YOU NEED MORE CARDIO TO GET LEAN

We have all seen it in gyms; treadmills for miles, step climbers, row machines...various kinds of cardio equipment. They all do serve a purpose, but they are not necessary for getting lean.

It’s true that if you choose to start doing some type of exercise, (regardless if it’s walking or running) you’re going to burn up more calories. To add to that, if you put your diet in check and make sure that you are recovering properly, you will see some results and weight reduction.

But the results that you get are not always going to be exactly what you want. You should never choose to do cardio over strength training.

Adding cardio to your program with the absence of strength training will cause muscle mass reduction.

Having more muscle speeds up your metabolism because it burns calories at a faster rate than fat.

It’s quite simple. People start exercising to improve body composition. Simply running or walking without any strength training is not going to help tone up your body and build any muscle. While running and walking is great for the heart, you will not only achieve the look that you want, but the results will come much faster when incorporating a weight training regimen.

TOO MUCH PROTEIN TURNS TO FAT

Any trainer will tell you that if you don’t have your diet set in place, nothing is going to happen

“You simply cannot outwork your bad habits “

"Eating too much protein will turn to fat" is a myth that comes from the recommended serving of protein being about 50 grams a day. While this may be true for someone who does not engage in exercise, it is not for someone who is exercising and weight training. The Center for Disease Control recommends 56 grams of protein per day for men and 46 grams for women.

Eating protein is essential for building muscle, especially when strength training is involved. Working out causes muscle to break down; eating protein causes the body to create muscle turnover, which rebuilds the body’s broken tissue and creates more muscle. This cannot be done without the addition of more protein in your diet.

High protein intake is often talked about with men who are trying to bulk up. But women need the same thing in order to build lean muscle mass. Females don't possess the genetics to get bulky like males, but the more muscle mass you have, the more elevated your metabolism becomes.

The National Strength and Conditioning Association recommends you consume between 1 1/2 and 2 grams per kg of body weight per day and to “maintain or slightly increase protein intake" when following a hypocaloric diet. So even if you’re only a 50-kilogram (110-pound) female, you should still take in between 75 and 100 grams of protein each and every day.

I have been personally training people for 20 years in the Lafayette area and these 5 are probably the biggest myths that hold women back when it comes to succeeding in the gym.

There’s a lot of confusion and misunderstanding out there and I hope I was able to shed some light on some of these confusing issues.

If you are interested in having real programs backed with science to get the results you have been looking for, I recommend going to Facebook and following the OutPerform Training Academy page. There you will have updates on fitness trends and how to download my app. You can train with me remotely at anytime, from any home gym.

Jules Bruchez is a graduate of the University of Louisiana of Lafayette holding a Bachelor's Degree in Behavioral Science and a minor in Visual Arts. He has three different Strength Coaching certifications and serves as a Bio-Conditioning coach specializing in Heart Rate Variability Training. He's the creator of the