Myths about training for women
I’ve been training for years and this is what I’ve learnt; if you’d like, I can write another post later on with my training tips.
🪽 Workouts for ‘burning belly fat’ > There’s no such thing as spot reduction. Doing hundreds of sit-ups strengthens the muscle, but fat is lost through a calorie deficit, and the body decides where to draw it from based on genetic and hormonal factors.
🪽 Cardio is the best way to lose weight > Cardio helps you burn energy, but strength training is essential for preserving muscle mass, maintaining your metabolism and improving your body composition.
🪽 The more you train, the better your results will be > Muscles grow during recovery. Training without rest can increase fatigue and impair performance.
🪽 Exercise do not eliminate hip dips > Hip dips are a completely normal anatomical feature. They are mainly determined by the shape of the pelvis, the femur and the distribution of body fat.
You can strengthen your gluteus medius and improve the appearance of your hips, but no exercise can change your bone structure.
🪽 Women don’t get huge if they lift weights > Gaining a significant amount of muscle mass requires years of training, a specific diet and a favourable hormonal environment.
Most women achieve a stronger, more defined and functional body, not an extremely muscular physique.
🪽 YouTube workouts do work, but it depends on each person’s goals > You can get good results if you’re consistent and find the right routine for you, but, for example, if you want to build muscle mass, unless you have your own set of weights at home and follow the principle of progressive overload, your muscles won’t grow; however, if you just want to tone and define , they can be a great help
🪽 Fitness influencers > Many influencers aren’t even qualified and didn’t achieve their results naturally; they do lots of exercises that are mostly useless. My best advice is to find out which exercises target each muscle and put together your own routine. The MuscleWiki app can help you with that (it’s free).
🪽 If you don’t end up exhausted, the workout isn’t working > A good workout doesn’t have to leave you drained. The important thing is to apply progressive overload and train at the right intensity.
🪽 There are exercises to slim your waist > There are no exercises that reduce centimetres from a specific area. Your waistline depends on body fat, bone structure and muscle mass.
However, there are exercises that help your waist look visually slimmer.
🪽 Every body type is different > Don’t compare yourself to anyone else; everyone progresses at their own pace and in their own way, and many of those physiques haven’t even been achieved naturally. You have your own body – train it to improve it, not to make it look like anyone else’s.
🪽 Doing a long workout is better > Doing every machine in the gym or every exercise we know doesn’t guarantee that we’ll get results any sooner or that the workout will be better. We don’t have to do every exercise; rather, we need to know which ones work for us, which muscles they target, and, above all, it’s important to learn how to perform the exercises correctly. What’s more, the more exercises we do, the more tired we’ll feel and the worse our performance will be.
🪽 Changing your routine every so often > This is where many people go wrong when they start training! The body needs to get used to the stimulus; if you change your training routine every so often, you don’t give your body time to adapt. You need time to improve with each exercise, to see what works for you and what doesn’t.
🪽 Seeing results quickly > It depends very much on the individual, their diet and the type of training. Don’t look for quick results. It’s not the same for someone who works with a personal trainer and follows a diet plan set by them as it is for someone who starts at the gym with no prior knowledge and has to learn bit by bit. It’s a journey and you have to enjoy it. In fact, it took me an average of three years.
So far, these are some of the most common myths I see on social media about training. There’s a lot of information out there, and it often contradicts itself. I’ve been training for years and have made many of these mistakes, but that hasn’t held back my progress.
I’ll be writing more posts about exercise, how to put together routines and all that sort of thing. Remember that the Q&A section is open, and you can ask anything – whether it’s related to this topic or not.
Thank you for reading this post and sharing it 🤍🪽
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