Weight Training and Women
By Earl Salzman
It is hugely encouraging to see more and more women taking up the challenge of weight training. In the interest of keeping this momentum going, and creating even more converts, this article will discuss the misinformation concerning women and weight training, and outline its enormous benefits.
Let’s start with some myth busting:
Myth 1
Women get big and bulky with weight training
Women have one tenth the testosterone that men have. So, rather than getting bulky, a woman’s natural body shape with all its gorgeous curves, emerges.
Myth 2
Women should use machines and light weights
The most effective exercises for women are the same ones that work for men. Squats and bench presses are multi-muscle exercises that are the cornerstone of any workout. Bones and muscles strengthen and tone exponentially with these exercises.
Myth 3
Aerobics is the best exercise for weight loss
Aerobic exercises such as running and stair climbing are good, but weight training is better. With the creation of lean muscle mass, the metabolism is raised, and more calories are burned 24/ 7. The more a woman weight trains and increases lean muscle mass, the easier it is for her to control weight.
Myth 4
Women are not strong enough to train as hard as men
Women may start from a lower position in terms of strength than men, but they are able to make similar relative strength gains. Within a few months of starting a well planned, supervised program, women should work toward training so that each exercise is repeated until muscular failure occurs. This means that it is physically impossible to do another repetition. Challenging muscles until failure is the way to achieve optimum results.
The truth about how weight training benefits women
Weight training has been shown to reduce the risk of breast cancer, lessen the chances of its recurrence, and speed the healing process. This is according to studies conducted by the American Cancer Society.
Weight training has been shown to reduce or eliminates the effects of menopause. With the absence of estrogen that comes with menopause, bone density and muscle mass can shrink, cholesterol levels can rise, and weight gain can be difficult to manage. A regular, supervised weight training program can lessen or reverse all of these problems!
Getting started
Joining a gym is not mandatory. Stretch bands, dumbbells, and a fitness ball are enough to perform an effective workout in the home or office. A small, cleared space is all that is required. Hire a qualified trainer so that workouts can be done safely, and time can be maximized. Two to three hours of weight training per week should bear significant results within three months!
Sustained good health, a toned looking body and improved quality of life are but a dumbbell away!
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