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Happy Wednesday, my friends!
It's been almost a decade since I started working in the world of nutrition and fitness and there is one lie that is just continuously prevalent in this culture that I need to squash right here, right now.
"Coach Dev, if I lift weights, I'm going to get bulky, and I don't want that, so can we just stick to cardio?"
To which I reply, "Cardio might be what you THINK is going to get you to your health goals or your ideal aesthetic, but I promise it's not the answer... nor will you get bulky. Let's pick up some weights and see how you feel in a month."
If there is one thing I could shout from the rooftops... it's this:
"WOMEN!! PICK UP THE DUMBBELLS!!"
Now, let's talk about why... myth-debunking style :)
- Myth: Cardio is the best route for fat loss
Truth: Strength or resistance training is actually the best route for long-term fat loss due to its increasing effect on resting metabolic rate (RMR).
Muscle is metabolically active tissue which means, at rest, it burns more calories than fat does. More muscle equals more calories burned throughout the day, even when you're not exercising.
Cardio is excellent for heart health BUT it tends to lead to more fat loss plateaus over time since it doesn't really build muscle. On the flip side, weight lifting creates a sustainable fat-burning cycle by increasing both metabolism and muscle mass.
Doing some combo training of cardio + strength training is ideal, but weight lifting should be the foundation of that routine. This means lifting the weights before you jump on the treadmill or hit the pavement.
- Myth: Lifting weights will make women bulky.
Truth: Muscle is NOT an easy thing to build, especially for women.
Women lack the hormonal makeup, specifically (and most importantly) high levels of testosterone which is critical for muscle growth. Without it, the possibility for women to bulk up like male bodybuilders just isn't there unless they follow a very specialized and extreme nutrition and training regimen.
With consistent training, most women will develop a leaner, firmer look (what some might call 'toned') rather than large, bulky muscles. Again, achieving that bulky look comes from a high-calorie, high-protein diet, and maybe even a side of steroid injections to go with it. Building muscle is a slow, intentional process that takes significant time and effort. The odds of you waking up one more after doing a few bicep curls and having Schwarzenegger's arms are incredibly low. Muscle gain happens over time and if at any time you feel you have enough, you can work on maintaining it.
- Myth: High reps and light weights are better for women.
Truth: Women should lift heavy, focusing on compound exercises (squats, deadlifts, and bench presses) if they want to achieve body-shaping results.
Compound (whole-body) movements recruit multiple muscle groups at the same time, which makes workouts more efficient. This increases the calorie burn both during and after your sessions.
Low-weight, high-repetition workouts are usually marketed as "toning" workouts for women, but they just aren't efficient. You may "feel the burn" but they won't build the muscle necessary for a metabolism boost or improve your body composition unless taken close to muscular failure (where you just can't do one more rep), which is incredibly hard to do with light weights.
- Myth: Weightlifting isn't feminine.
Truth: Strength training isn't just about lifting heavy objects. Women who participate in regular resistance training report more strength, confidence, and independence.
While the fitness industry has marketed low-intensity workouts and light weights to women to perpetuate the idea that strength training is masculine, this couldn't be further from the truth.
Women who strength train feel stronger, more empowered, and more in control of their bodies, especially as they age. Strength training is for everyone!
- Myth: Muscle makes you look bigger.
Truth: While "muscle weighs less than fat" isn't a true statement, muscle is denser than fat absolutely is. This means that muscle takes up less space, so gaining muscle often makes women look smaller.
When the focus is on building muscle while losing fat, the body will undergo something called recomposition, which means the scale may not budge, but clothes will fit better, and you'll look slimmer and more defined.
Far from making you look bigger, muscle creates a firmer and more proportionate physique.
Women should lift weights for more reasons than just to look good, though!
If you need more convincing, here are TEN EVIDENCE-BASED reasons why women should step into the weight room:
- Fat Loss: Heavier lifting helps burn fat more effectively than cardio or "toning" workouts.
- Bone health: Weightlifting improves bone density, reducing the risk of osteoporosis.
- Injury prevention: Stronger muscles provide better support for your joints, lowering the chance of injuries during other activities.
- Metabolic boost: Gaining muscle increases your resting metabolic rate, so you burn more calories even while watching tv.
- Confidence: There is nothing more empowering than achieving strength you didn't think was possible and being able to functionally do things you haven't been able to do in the past.
- Quality sleep: Strength training greatly improves sleep quality, aiding in your ability to fall asleep faster, sleep deeper, and wake less often during the night.
- Increased energy: Due to a high resting metabolic rate, this may favorably affect energy balance and fat oxidation, leading to higher levels of energy throughout the day.
- Heart health: Strength training can reduce your risk of heart disease and was approved as a healthy form of exercise for those at risk. Those who lift weights are less likely to have disease risk factors such as large waist circumference, high triglycerides, elevated blood pressure, and elevated glucose levels.
- Stress relief: In general, exercise is a great way to manage stress (though it shouldn't be the only way, exercise isn't therapy, y'all). Researchers have consistently found that those who regularly strength train tend to manage stress better and experience fewer adverse reactions to stressful situations.
- Brain health: In older adults, research has shown that moderate-intensity weightlifting improves memory and cognitive function.
One of my main goals as a personal trainer has always been to encourage women to pick up the weights, and I'm praying that you feel encouraged by this. If you don't know where to start, this is EXACTLY why I created Arrow Strong three years ago. I wanted a low-cost, beginner-friendly workout program that wouldn't intimidate anyone, only encourage them to START SOMEWHERE!
And I'd be remiss if I didn't give it a quick plug right now, especially since I'm offering a FREE month, but the deal is only good until March 8th! Use CODE: STRONG2025 at checkout!
I read somewhere that people need to see something SIX TIMES before they finally take action. Don't be that person. If you feel that nudge to give this a shot, click the link and jump in. The great thing about Arrow Strong is there is no contract to sign-- you can start or cancel at anytime, but I think you'll want to stick around ;)
As a reminder,
For $17/month you receive:
- Access to Arrow's exclusive training app that offers data tracking (weights, reps, weight, nutrition, cardio, and more) and calendar scheduling
- A 3-day/week resistance training program
- Workouts available for bodyweight training, home (need dumbbells and resistance bands), and gym-focused depending on your available equipment and timing
- Video demonstrations of each exercise
- An optional core workout
- An optional HIIT workout
- Mobility training
- Access to the Arrow Strong community
- Form checks in the app by me
- Monthly challenges with prizes including free 1-on-1 coaching, Arrow Hours, macro consults, Arrow merchandise, and more!
In other news, I am now OFFICIALLY a DUTCH Practitioner!
DUTCH testing, or Dried Urine Test for Comprehensive Hormones, is a method used to evaluate hormone levels and their metabolites through dried urine samples. It provides a detailed analysis of hormone balance, helping to identify issues related to hormonal health and guide personalized treatment plans.
Current clients, please reach out if you're interested in this! I'm looking forward to serving you in this way!
As a quick update, I have one spot available for coaching. If you're ready to get to the root cause of your hormone health concern, or just take control of your nutrition and fitness, CLICK HERE TO APPLY!
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