Challenging the misconception that CrossFit and resistance training is not for women…
There are many stereotypes out there about women doing CrossFit and lifting weights that aren't supported with facts (or data). Here are some of the most common misconceptions about this, and why they simply aren't true.
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Misconception 1: CrossFit and heavy weightlifting is unsafe for women
The truth is, all sports and activities carry some risk if done improperly. At Wellbeing HQ we emphasise safe, functional movements at our core. When executed properly, under the supervision of a certified coach, the likelihood of injury is significantly reduced. Prioritising proper form and listening to your body are essential for injury prevention.
Fun Fact: While men often lift heavier weights in absolute terms, many women surpass their male counterparts when comparing strength relative to body weight.
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Misconception 2: CrossFit and weightlifting will cause women to become bulky
One of the most widespread misunderstandings about females and strength training is a fear of developing a bulky appearance. In short, lifting weights does not lead to women becoming bulky. While there may be exceptions, the reality is that building significant muscle mass requires substantial time, effort and dedication — it's not something that accidentally happens overnight.
While individual factors such as genetics, experience, lifestyle, and body type influence muscle growth rates, it's widely acknowledged that women typically build muscle at a slower pace than men. Women naturally produce only about 5-7% as much testosterone as men and therefore, consequently, are physiologically less predisposed to significant muscle growth.
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Misconception 3: Women cannot achieve weight loss through weight training.
It is said that cardio reigns supreme when it comes to shedding kilos. However, research suggests otherwise. Weight training is equally effective, if not more so, in burning calories. Studies indicate that it can elevate your basal metabolic rate (the calories you burn at rest) for up to 48 hours post-workout. Once cardio activities cease, so does calorie burning. Conversely, after concluding a weight training session your body enters a recovery phase, during which it continues to burn calories for an extended duration.
Moreover, weight training offers a unique advantage for achieving a lean physique in the long run. As you build muscle, your body requires more energy to maintain it, resulting in increased calorie expenditure throughout daily activities.
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Misconception 4: You must be fit before starting CrossFit
While it might seem that every CrossFit athlete is incredibly fit and in top shape, the reality is that they all had to start from somewhere. This misconception often arises from observing the CrossFit Games, where elite athletes compete at the highest level. However, it's crucial to remember that this is not representative of everyday life.
These athletes are professionals who dedicate themselves to their sport full-time. Just as you wouldn't refrain from swimming because you're not an Olympic swimmer, you shouldn't avoid CrossFit because you're not at an elite level. Whether you enter CrossFit with a strong fitness background or minimal experience, it's equally accessible. What matters most is recognising that everyone begins their fitness journey somewhere.
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Overall Benefits to CrossFit and resistance training
Engaging in weight training offers both mental and physical advantages across all genders. Women have a higher risk of developing osteoporosis compared to men, however, the positive news is that there are proactive measures you can take to prevent it. Engaging in weightlifting can effectively deter bone loss and enhance (or at least sustain) bone density, consequently lowering the likelihood of osteoporosis-related fractures. None of us want to face the prospect of falling and fracturing hips in our later years!
Furthermore, studies demonstrate that weight training contributes to improved self-confidence and self-image, which is particularly beneficial for women grappling with societal body image pressures. By shifting the emphasis from training solely for appearance to training for performance, weight training promotes a more holistic approach to fitness.
Weight training can aid in stress reduction, mood enhancement, and the enhancement of sleep quality. CrossFit is a high-intensity fitness program that incorporates elements of many aspects of strength training, cardio, and gymnastics movements. What sets CrossFit apart is its strong sense of community and support.
At Wellbeing HQ in particular, our members encourage and motivate each other. This supportive environment can be especially beneficial for women who may feel intimidated or isolated in traditional gym settings, or who just want to train with a like-minded group who hold each other, and themselves, accountable. Plus we all have a heap of fun in the process!