This Myth has yet to die. If I had a nickel for every time someone said this to me I'd be rich. I have been training women for over 10 years now, and I have yet to see anyone get bulky from lifting weights, or magically grow a lot of muscle overnight.

I know where this thought comes from, well from two places. Women Bodybuilders that have lifted for many, many years and are using chemical enhancements to help them achieve as much muscle as possible. Again, they didn't even get this way overnight.

Second, women that you see on social media, that again have trained for years, that are dieted down for a show, a magazine shoot, or it's their job to look like that way.

P.S. They don't walk around looking like that every day - they are flexed and posed. When you see them walking around, they look normal bodied - that's what comes to mind, or relaxed.

I indeed hear your concerns, but I can assure you won't be getting bulky anytime fast. IMO, the fear should be muscle loss.

If you find yourself getting "bulky", I'd tell you to take a look at your nutrition, because that's where the bulk would be coming from - fat, not muscle.

Women who Lift and didn't diet on poverty calories (low calories):

2. Lifting light weights with high repetitions will tone you up.

There’s nothing inherently wrong with lifting light weights, they have their place. Also, know that light and heavy are relative terms.

The light I'm talking about here would be 3-5 lb dumbbells - and just doing single joint exercises over and over, week after week. Sure, some exercises will call for 5 lbs, but not exercises that are going to change your body composition.

I see it time and time again - women lifting very light weights for months on end and not looking any different. Doing only bicep curls, kickbacks, and lateral raises, to name just a few. Again, these exercises have their place, but if body change is the name of the game, you gotta lift compound movements first - with rep ranges that force the muscle to change.

Lastly, along with the lighter weights and high repetitions myth, is that this style of training will create long, lean muscles. Nope,  this is false as well. If you want longer lean muscles, ya need to get different parents.  We are missing the mark of building lean muscle mass  which will give you that toned look.

3. Lifting weights is dangerous!

Lifting weights is not dangerous. Sure, when you are lifting improperly, ya betcha it will be. Squatting wrong is what hurts your knees, lunging wrong, yes that will hurt.

Walking out your front door and getting into your car can be dangerous. Does that stop you from driving?! Nope, not to say the least. We aim to always to drive safe with proper form, ha! :-D

I always teach my ladies how to lift correctly, and to always lift safely and with good from - ALWAYS.

4. Cardio burns more fat than strength training.

This myth has a teensy bit of truth to it. Yes, cardio burns some fat in the interim - while doing it. Once you stop, that's it. Now Strength training, on the other hand, can burn calories up to 48 hours after your lifting session. Why? Because muscle is metabolically active.

In addition, muscle increases your BMR (Basal Metabolic Rate), meaning you'll burn calories even when you're not working out.

The more muscle you have on your frame, the less body fat you will tend to carry.

Lastly, when using cardio, be mindful of the amount, unless you're a marathon runner. My ladies who run still strength train too. When it comes to physique change, first and foremost the bread and the butter lies in Lifting the Things, never forget that!

To leave you with one last thing, the many benefits

of Strength Training are astounding:

- Increased bone density - as we age our bone density decreases unless we do something about it. I don't think anyone wants to break a hip or not be able to get around.

- Better sleep

- Better insulin sensitivity - this is a big deal - Basically, you can process your food better when you are carrying more muscle on your frame!

- The ability to do activities with strength and no aches - not getting hurt!

That's it for now, my beautiful, strong frands! There are many more myths, but we'll start with these 4. Do me a favor, if you are not lifting weights, start doing so, you'll be glad you did

I hope you have a lovely weekend!

In Strength

Xo

Candace