Time and time again, the conversation around weight training rears its head and sets hearts racing. For those who do it, their support and encouragement of strength training is hard to ignore. But still, many women fear the weights section of the gym, not simply because of the guys in there, grunting loud and rattling their protein shakers like it’s a percussive instrument, but because they think weights equates to bulging muscles and a bulky physique. Where most want to be lean and toned, the misconception is that by adding weights into your repertoire, you’ll suddenly become the Hulk.
Of course, such a thing is a myth. The bottom line is that in addition to simply being an effective means of staying strong, heavy lifting is one of fews ways to increase bone density. As women age, they are at risk of osteoporosis. Sure, there are calcium supplements you can take. But nothing makes bones stronger quite like lifting weights. There’s even a biological process that occurs in your body, leading it to lay down more bone material as it adapts to the kind of stress placed on it from heavy resistance training.
In a recent interview with Body and Soul, model Laura Dundovic proclaimed the importance of weight training. “Weights won’t make you chunky unless you want them to,” said the model and TV presenter.
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“Heavy weights and low reps will increase muscle mass, but high reps and lighter weights will help with muscle endurance and toning.”
The former Miss Universe Australia told the publication that she is a big fan of lifting weights, particularly for the pay off it will give her in her senior years. “We all get old, and when I’m older I want to be able to carry groceries, pick up my grandkids and jump on a plane – and not be in pain.”
Just because you might be lifting heavy doesn’t mean you’ll suddenly be mistaken for Arnold Schwarzenegger from behind. Despite what some fitness publications proclaim, there’s no way of targeting a specific muscle when it comes to toning up; no one can change the shape of their muscles, that’s determined by genetics. But when it comes to achieving a physique that is tight and lean, your best option is to lean into resistance training and build muscle.
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