Why Women (and Men) Should Strength Train

Tweet

You Won't Get Bulky. 

Remember: your bodyweight depends on the amount of calories you eat & expend. Strength training will make you gain muscle & lose fat. But you'll stay at the same bodyweight unless you start eating more.

Women have lower testosterone levels than men, roughly 10 times less than men. Muscle mass & strength depend on your testosterone levels. The only way women can get as muscular as man is by using steroids or pro-hormones. Men generally do produce enough natural testosterone (the ultimate muscle-building hormone) to get big, and most of us still have trouble building a significant amount of muscle. Just imagine how difficult it is to bulk up for a woman.

Check out this woman bodybuilder:

Brenda Smith’s killer leg workout: The closest she gets to a real movement is the lunge, but even her squats are assisted. She’s obviously not interested in learning actual athletic movements or developing real strength; she only cares about stoking that PUMP coursing through her veins.

Look at the bodybuilders’ bodies, their workouts, and their focus. Notice anything? They’re solely focusing on individual muscles to the detriment of the whole. There’s no catlike athleticism, nothing that indicates actual functional strength. Leg extension machines don’t exist in nature.

By doing strength training you will NOT look like this, do not worry:

Strength Training Benefits for Women. 

• Less Fat. More muscles results in decreased body fat at the same bodyweight.
• Balanced Physique. Many women are skinny in the upper body & bulky in their legs. Strength training will balance your physique.
• Increased Bone Density. Lifting weights prevents osteoporosis.
• Blood Circulation. Helps combat cellulites on thighs & glutes.
• More strength. Pregnancy, holding baby, householdery,... gets easier.
• Fun. Women really like sports, especially when they have fun while getting results.
• Physical Activity. Whether it is strength training or something else: you need physical activity to stay "sane".

How Women Should Train. 

Same as men. Same exercises. Same sets & reps. Same programs. If your goal is toning up & losing fat, strength is your tool.

Focus on getting stronger on the Squat, Bench Press, Deadlift, Overhead Press & Pull-up such as we're doing in our classes.

Women's Results. 

The difference in testosterone levels will influence the results you'll achieve as a woman. In general:

• Increased muscle mass. But less than a man.
• Decreased body fat. 16% for women is the same as 10% for men.
• Increased strength. But again less than a man.

In terms of physique, look at these women. They're athletic, in shape & not bulky. Their secret is simple: training hard, consistently & eating healthy.

10 Benefits Women Can Gain from Training with Functional Movements at High Intensity, i.e. Strength Training are:

1. You Will Be Physically Stronger.
   Increasing your strength will make you far less dependent upon others for assistance in daily living. Chores will be easier, lifting kids, groceries and laundry will no longer push you to the max. If your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury. Research studies conclude that even moderate weight training can increase a woman’s strength by 30 to 50 percent. Research also shows that women can develop their strength at the same rate as men.
2. You Will Lose Body Fat.
   Studies found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. As your lean muscle increases so does your resting metabolism, and you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up.
   
3. You Will Gain Strength Without Bulk.
   Researchers also found that unlike men, women typically don’t gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus.
4. You Decrease Your Risk Of Osteoporosis.
   Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13 percent in six months. This, coupled with an adequate amount of dietary calcium, can be a women’s best defense against osteoporosis.
5. You Will Improve Your Athletic Performance.
   Over and over research concludes that strength training improves athletic ability in all but the very elite athletes. Golfers can significantly increase their driving power. Cyclists are able to continue for longer periods of time with less fatigue. Skiers improve technique and reduce injury. Whatever sport you play, strength training has been shown to improve overall performance as well as decrease the risk of injury.
6. You Will Reduce Your Risk Of Injury, Back Pain and Arthritis.
   Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.
7. You Will Reduce Your Risk of Heart Disease.
   Weight training can improve cardiovascular health in several ways, including lowering LDL (“bad”) cholesterol, increasing HDL (“good”) cholesterol and lowering blood pressure. When cardiovascular exercise is added (like in Boot Camp!), these benefits are maximized.
8. You Will Reduce Your Risk of Diabetes.In addition, weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.
9. It Is Never Too Late To Benefit.
   Women in their 70s and 80s have built up significant strength through weight training and studies show that strength improvements are possible at any age. Note, however, that a strength training professional should always supervise older participants.
10. You Will Improve Your Attitude And Fight Depression.
    A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.
    

PS. Check out our program at www.MakersBody.com and receive $50 off your first month.

References:

Mark's Daily Apple: http://www.marksdailyapple.com/strength-training-women/#axzz28Ayftcsf

Stronglifts.com: http://stronglifts.com/strength-training-for-women/

CrossFit816: http://www.crossfit816.com/of-particular-interest-to-women

Become a Fan

Tweet This