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What are the myths and misconceptions for women who enjoy weight training? Do they really build muscle mass like a man? Most women lead active lives, so it stands to reason that women of all ages are looking for ways to increase their stamina and strength both mentally and physically. Getting in a challenging workout is a great way to stay fit and sane at the same time.However, more women turn to a cardio routine instead of bodybuilding out of fear of bulking up. Let's set things straight, and examine the facts …

Basic Facts of Strength Training

Whoever is lifting the weight, be it male or female, the same rules apply.

– Heavier weights performed with less repetitions will build muscle mass

– Lighter weights performed with more repetitions will build endurance, tone the muscle group worked without building muscle mass

The average woman will experience a 20 – 40 percent increase in strength when lifting weights after several consecutive months of resistance training.

The same can be said when women do cardio works on stationary bikes and treadmills. increasing the resistance and step height on cardio machines will result in leaner, more defined muscles, adding a toned muscular look to your legs.

Cardio training in the form of running, race walking and even yoga will build your heart muscle which is something we should all be concerned with at any age.The end result will be a lean, less muscular look to your body.

So How Do Women Build Muscle?

The true answer lies in our DNA. Our genetics have a large determining factor as to how we distribute our body fat and what ratio of estrogen to testosterone is in our body make-up. So, in a way we are already predisposed as to how our body responds to weight training and aerobic exercise in a certain way Their is also the fact that many women who are serious bodybuilders, may use certain performance supplements to get an edge on gaining more muscle mass at a faster rate.

What Body Type Are You?

There are three classifications of body type for women:

Mesomorphs : It's easy for this body type to gain muscle mass quickly when weight training.

Ectomorphs : This last body type tends to be on the lean side with little effort. Even with strength training, they are less likely to build any muscle mass, but will become stronger through lifting weights. Weight loss occurs more easily and they tend to NOT store body fat.

Endomorphs : This body type is more soft and round, often referred to as voluptuous. muscle tone is hard to distinguish with this particular body type there must first be a good amount of fat loss before results are visible.

Research continues to prove that weight training is great for women. It builds body strength and helps to slow bone loss and osteoporosis in most cases. Yet, most women shy away from strength training because of the common misconceptions of appearing less than feminine.

In closing, it is important to remember that each person is totally unique, so every woman will respond differently to the exact training routine, it would be wrong to try and compare yourself to others at the gym. based on a women's age, body type and general health, the overall results will always vary. It's not what you look like, but rather how exercise makes you feel and the quality of life it brings to you.

For more in depth information on using performance and bodybuilding supplements to improve your personal results, please click the link above.

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Source by Dorianne Schwaiger