Usually aimed at women that want to get tighter midsections and more toned arms, these workout programs usually prescribe lots of reps (hundreds of crunches) with very low weights (20+ dumbell curls with 5lbs). The fact is, a muscle’s appearance (on both men and women) is a factor of three things: genetics, body fat, and size of the muscle. Muscles will look different on different people because of length of the underlying skeletal structure and insertion points  - both of which are genetic and unchangeable. Lower (or higher) bodyfat will make muscles more (or less) apparent on the continuum from flabby to toned to ripped. And because you can’t target fat loss (see Fat Loss Myth #1) lowering overall body fat is the way to go. Finally, bigger muscles are more visible and – depending on your preference – more attractive.

Doing lighter weights or more reps will have no effect on any of these 3 factors. If you want your muscles more toned, you must either reduce overall bodyfat or build bigger muscles. Luckily, both of these things can be achieved by improving your diet and starting an effective exercise program.

2. Women Should Avoid Heavy Strength Training So They Won’t Get “Big”

Most women (understandably) aren’t interested in putting on a lot of muscle mass. Losing fat, looking more toned, and feeling healthier are often primary goals. This doesn’t mean, however, that they should avoid proper strength training programs. While women are capable of adding muscle to their body, most women will get stronger without looking like bodybuilders, who are self-selected and consume copious amounts of steroids. Most women who invest the time with or without personal trainers in building strength will find themselves feeling healthier, experiencing fewer aches and pains, able to play sports at a higher level, and, yes, looking more toned.

Still don’t believe me? Here’s a clip of former US champion weightlifter Melanie Roach.