WEIGHT AND STRENGTH TRAINING FOR WOMEN
Weight training should be a winner for women. But often I hear them say “I don’t want to bulk up so I don’t lift weights”. This couldn’t be more wrong! Most women spend endless hours on the cross trainer or decline bike achieving nothing but finishing the latest copy of Look! Even those who are up for giving it a try often say they feel intimidated in the weights area or just simply do not know what to do. The free weights area is even known as Muscle Island! Trust me, the men who train there are probably more body conscientious than you! The ones that are not are probably too busy focusing on their own work out (or reflections in the mirror!) to even notice you are there! This is a simple guide to give you the basics you need to help create that lean toned physique we all aspire to.
THE MASSIVE MUSCLE MYTH
The main reason why men put on muscle after weight training is testosterone. This is a hormone found in both men and women. However testosterone levels in women are significantly lower than in men. In fact men’s levels are around 200-1200ng/dl, compared to just 15-70ng/dl in women. Even men at the lower end of the men’s normal range (200ng/dl), will still have more than twice the amount of testosterone as a women at the higher end of the women’s normal range (70ng/dl)! Therefore women simply do not have the hormonal support to gain muscles like men. The exceptions to this are some female bodybuilders who actually take exognous testosterone injections and/ or other anobolic steroids. Then in addition to this, and eating several thousand calories, they train on average 6 days per week, 2 hours per day, and some, twice a day. So with a healthy balanced diet and a 3-4 day a week, 45 mins resistance training work out, you will build just enough muscle to give you a lean, shapely and toned physique.
REPS AND RESEARCH
Research has shown that women achieve the most beneficial results when challenging their bodies and lifting weights heavy enough to cause their muscles to fatigue at the end of each set. The term “heavy” is fairly ambiguous and subject to personal opinion. So for the sake of training purposes we are going to define “heavy” as a weight that you cant lift no more than 4-10 times (4 being very heavy!). When the muscles fail to push any more, the body adapts by getting stronger so that in the future it can achieve the lifts. Therefore by constantly challenging your body you will get the most improvements. Causing the muscles to fatigue after different amounts of reps will make them adapt in different ways. Here is a very general summary of the rep ranges and the effects they have: 4-6 Reps - Strength training 8-12 Reps - Hypertrophy training 13+ Reps - Endurance training It is important to get a balance of all these rep ranges across all muscle groups and not just spend hours endlessly doing loads of reps with a tiny weight. The term toning is very popular among ladies. It is common belief that to “tone” your must do light weights and loads of reps. However what exactly is meant by toning? The toned look is basically not a lot of fat and developed, firm, shapely muscles. To get this look you need to build these muscles and get a healthy balanced diet to minimize fat. The best way to do this is by doing a structures progressive resistance training program covering all muscles groups, 3-4 times a week for 45 mins.
MUSCLE AND METABOLISM
Building lean metabolically active muscle does not just make for an amazing shapely figure, it actually has numerous health benefits too!
Increased Metabolism - as the training demands on the muscles increase, the body reacts by producing more mitochondria in each muscle cell. Mitochondria are the power houses of each cell in the body. It is where the chemical reaction takes place that provides us with the energy to function. Therefore the more of these we have, the more energy we produce, even if we are at rest!
Increased Bone Density - another one of the body’s amazing adaptions to resistance training is an increase in bone density. This is especially important in women as after menopause it is harder to absorb calcium and therefore there is an increased risk of osteoporosis. By increasing bone density before menopause this risk is greatly reduced.
Anti Aging - as we age the body naturally looses muscle tissue. This is why metabolism slows down and people develop a middle age spread. By doing a structured progressive weight training program, muscles stay metabolically active, making is easier for the body to stay leaner for longer. Not to mention the aesthetic benefits of not having a sagging bust, bingo wings, flaccid bottom and a big flabby tummy!
SO NOW WHAT?
The following section gives a brief summery of some very effective free weight compound exercises, covering the whole body. Preform all these on a regular basis and you will have that body you desire
Squats
Squats are probably the best exercise you can do for overall leg development. Free weight barbell squats are a compound exercise that directly hits the entire upper leg: quadriceps, hamstrings and glutes. You will also feel your lower back, abbs and calf muscles all activate as well. Not only that, with a weight heavy enough to make to fatigue after 10 reps you will also feel your heart pounding, giving you body the all important cardio workout that no one wants to neglect.
Deadlifts
Deadlifts stimulates just about every muscle in the body, hitting the back, legs, abbs, traps, obliques, to name a few. The name arose as the action is picking a dead weight off the floor.
Lunges
Lunges are great for targeting the glutes, quads and hamstrings. Lunges will help firm up your legs, bum and give you the curves you want.
Chest Press
Chest press works the chest, shoulders and triceps. This is a great move for lifting the bust and firming up the back of the arms.
Bent Over Row
This exercise is preformed exactly as you may have guessed! You bend over and row. Not only will the work your upper back, biceps, forearms and shoulders, you will also feel a static contraction in the lover back and abbs, making it an effect core exercise too. It is also common to feel a gentle stretch in your hamstrings!
Pull Ups
Pull ups work the muscles of the back, biceps, shoulders and forearms. Not only will you get lean toned arms, you will also gain enough strength to pull your body weight up, very useful if you ever find yourself dangling from the edge of a cliff! Don’t worry if you can’t do these. Start by using the assisted machine and work up to it.
Dips
Dips work the chest, shoulders and triceps, great for overall upper body development. This is especially good for firming up or preventing bingo wings! Again, if you can’t do these, just use the assisted machine and practice. Alternatively they can be performed on a bench.
