While still predominately a male sport, bodybuilding is catching on as women break myths pertaining to pumping iron. Strong is quickly becoming the new skinny… and if you are still on the fence, here are 4 myths you can go ahead and debunk right now…
Bodybuilding will make you heavy and mannish.
Women avoid lifting heavy weights because they fear getting a body that they simply do not want. The women that you see on stage at bodybuilding contests are women who want their body to grow bigger and bulkier – the achieve this not with heavy weights alone, but by consuming anabolic steroids and other supplements to help them achieve a competition-style figure.
Women who are only lifting heavy and pairing it with a higher protein intake will not get heavy or “mannish.” Instead, they can expect to gain a curvier, shapelier body. Think Khloe Kardashian… not She-Hulk.
Squats are the be all and end all of growing your booty.
While squats are a great basic movement that is effective for growing your glutes, you need to work your butt from all angles to get the hypertrophy that you need to see change. If you do not want to grow your legs, you might want to keep squatting to a minimum and focus on floor-work exercises like hip thrusts, hydrants and others. American deadlifts also put less emphasis on the upper legs.
Lifting is for guys.
You will not see quite as many women in the weight room as you will men – that much is true. However, this does not mean that women do not belong on the smith machine. From Cameron Diaz to Ciara, countless celebrities achieve their killer figures thanks to lifting heavy.
Eating more will make me bigger.
Well, yes and no. While you are lifting, you should be eating clean, but you will need to consume a little bit more than usual to see results. You should be consuming between 1 and 2 grams of protein per kilogram of your body weight. If you are trying to gain mass, that needs to be towards the higher end of that equation. If you are trying to maintain muscle mass, the lower portion should be fine.
Weightlifting can improve not only your body… but your mind and spirit too. While not for everyone, those who catch the bug, catch it for life and fall in love with staying fit for a lifetime.