Strength-training will make women too muscular.
Many women are afraid that strength-training will make them bulky, says Miriam Nelson of the Jean Mayer U.S. Department of Agriculture Human Nutrition Research Center on Aging at Tufts University in Boston. They think strength-training is only for men.
In fact, strength-training has enormous benefits for women. In one of Nelsons studies, postmenopausal women who were sedentary were randomly assigned to do strength-training exercises twice a week or to do no additional exercise. After a year, the strength-trainers had greater bone density, muscle mass, muscle strength, and balance than the sedentary women.1
Women naturally have less bone and muscle than men, so they need to take care of what theyve got, says Nelson. Thats why women are at greater risk of osteoporosis than men. And lost muscle puts women at greater risk of disability as they age.
Thirty percent of middle-aged women have trouble doing physical tasks like walking a mile or carrying a few grocery bags or climbing a few flights of stairs, says Nelson. Its pretty staggering. Theyre really out of shape.
And dont worry about looking like a bodybuilder. Women dont have enough testosterone to create big, bulky muscles, says Nelson. To become a bodybuilder, women have to do a lot of weird things that most strength-training programs dont do.
1J. Amer. Med Assoc. 272: 1909, 1994