Every Woman Should Be Strength Training: Separating Fact From Fiction
Have you heard that weight training is good for you but are unsure why? Do you feel intimidated by the weightlifting section of the gym? Are you worried about getting hurt or becoming bulky? You're not alone. Many women share these concerns about resistance training. However, strength training is essential for your overall health and well-being. Let’s explore the science behind strength training and separate fact from fiction.
Fiction: It’s Dangerous for Women to Lift Heavy Weights
Fact: When done correctly, using proper form and technique, weight training is safe for women. Always warm up before you begin your workout. If you're new to strength training, start slowly. Choose weights that challenge you while allowing you to maintain proper form. Gradually increase the weight as you adapt to the training. Aim to lift weights twice a week—consistency is key, and you'll notice improvements in 4-8 weeks.
The initial adaptations are neuromuscular, meaning your body learns new movement patterns. Over time, you'll feel stronger and improve your overall mobility.
Fiction: Lifting Weights Makes You Bulky
Fact: Unless you are taking anabolic steroids or testosterone, women typically do not have the hormonal profile to build bulky muscle mass. Women have about 85% of the muscle mass of men and lack sufficient testosterone for significant muscle growth. A study published in the British Journal of Sports Medicine showed that a moderate increase in testosterone levels enhanced power and strength in women but did not lead to bulkiness. To achieve a bulky physique, one would need to undergo hormonal treatment in conjunction with an intense powerlifting regimen.
Fiction: Cardio Exercise is the Best Way to Lose Weight
Fact: While cardiovascular exercise is beneficial for weight loss, increasing muscular strength is more effective for boosting your metabolism. Muscle is metabolically active and burns calories at rest. This effect, known as exercise post-oxygen consumption (EPOC), allows your body to continue burning calories even after your workout. Combining resistance training with high-intensity interval training (HIIT) can maximize fat loss.
Fiction: All Women Eventually Get Osteoporosis
Fact: Osteoporosis is preventable. It affects one in three women over the age of 50 and is influenced by genetics, lifestyle, and hormonal health. Regular strength training helps increase bone density and strength, reducing the risk of osteoporosis and fractures. Optimizing peak bone mass during adolescence and stabilizing it in young adulthood through resistance training is crucial.
Fiction: Women Have to Lift Every Day to Make Gains
Fact: Training two to three times per week is sufficient for significant strength gains. Research indicates that the upper body can be trained more than two times a week, while the lower body should be trained twice a week. Dr. Stacy Sims emphasizes the importance of building strength with heavier weights and lower repetitions, focusing on major lifts like deadlifts and squats.
Sample Strength Training Plan
This plan uses a percentage of your one-repetition maximum (1RM) to determine the weight:
Warm-Up: 5 minutes
Squats: 4-6 repetitions at 80% 1RM, 3 sets
Bench Press: 4-6 repetitions at 80% 1RM, 3 sets
Deadlifts: 4-6 repetitions at 80% 1RM, 3 sets
Lunges: 4-6 repetitions at 80% 1RM, 3 sets
Bent Over Rows: 4-6 repetitions at 80% 1RM, 3 sets
Forearm Planks: Hold for 30 seconds, 3 sets
Cool Down: Stretch for at least 5 minutes
In summary, every woman should engage in strength training, from adolescents to seniors. Resistance training builds and maintains bone mass, leading to improved movement and mobility throughout life. By learning proper lifting form and technique, you can be safe and confident in your abilities. So, grab those dumbbells and start your journey to becoming stronger!
References
Hirschberg AL, Elings Knutsson J, Helge T, Godhe M, Ekblom M, Bermon S, Ekblom B. Effects of moderately increased testosterone concentration on physical performance in young women: a double blind, randomised, placebo controlled study. Br J Sports Med. 2020 May;54(10):599-604.
Jung R, Gehlert S, Geisler S, Isenmann E, Eyre J, Zinner C. Muscle strength gains per week are higher in the lower-body than the upper-body in resistance training experienced healthy young women—A systematic review with meta-analysis. PLoS One. 2023 Apr 13;18(4):e0284216.
Keen MU, Reddivari AKR. Osteoporosis in Females. [Updated 2023 Jun 12].