A majority of people I train are women who are stay-at-home moms or work outside the house. Each time someone new comes to me, they have many concerns. For women, a major concern can be starting weight training.

You do not need to jog in order to get in shape. In fact, you don’t even need to do cardio-based workouts if you don’t want to.

Cardio is fine. It will burn calories and that’s great, but it doesn’t build muscle. If you want to change your body, you have to lift.

That’s why I’m taking a moment to address the most common weight training misconceptions I hear among women.

Myth #1 Women should avoid weight lifting if they don’t want to “bulk up”

Some women worry that lifting weights will make them look something short of a She-Hulk. But in reality, lifting weights is one of the best ways to attain the “lean look.” While running may help you lose weight, it can’t target problem areas the way a workout with a personal trainer can.

Weight training doesn’t just strengthen your muscles. It actually helps your ligaments, tendons and bones. So if you’re looking to be healthy, you want to start weight training.

Below is a group shot of a few of our clients who lift heavy weight on a regular basis. No bulky women here!

Myth #2 Women should train differently than men

Quite frankly, this is silly. Women are just as capable, and will experience the same benefits by doing the same type of workouts as men. Women at Jed’s Gym do deadlifts, bench presses, pull-ups, you name it.

To be clear, women should not train the same as “bros.” Nobody should train like “bros,” ie: bicep curls, or anything that’s quick repetition with bad form.

Myth #3 Weight training workouts don’t burn as many calories as high cardio workouts

This myth refuses to die. High cardio workouts do not burn more calories than muscle workouts. And in fact, it’s easier for you to “plateau” if all you do is run. Your body adapts quickly, and unless you can constantly increase distance and speed, your body won’t see a need to change.

An average 45-minute weight training workout can burn up to 500 calories. Plus, weight training workouts can always be tailored to continually challenge the body.

Myth #4 Too much weight lifting will make me gain weight

Because of the ongoing saying, “muscle weighs more than fat,” many women seem to think muscle training will cause you to gain weight.

Not true.

While muscles may have more mass than fat, a pound is a pound.

Besides, having more muscle boosts your body’s metabolism so that you will be able to burn off fat faster. And more importantly, your weight is not what matters. What matters is that you are healthy and you feel great. Take it from one of our clients, who recently went down two sizes without actually losing weight.

Our clients see results in as little as six months on average. Learn more at our Testimonials page.

Myth #5 I have to be strong in order to lift weights

Not even a little true.

No matter what stage you are in with your fitness level, you can lift. If you need to start with body weight, that’s what we’ll do. The point is to challenge your body, whatever level it is at. If it is challenged, it will adapt and change.

If you’re wanting to join a supportive group, we have a women’s boot camp held every Monday, Wednesday and Friday at 10 a.m. You can learn more here.

Sign up for one free personal training session by emailing jed@jedsgym.com.