GIRLS, LISTEN UP........ Its time we dispel and few myths and misconceptions and help you girls understand why strength training is nothing to be feared and how it can help them achieve a leaner, stronger more athletic physique. * Myth 1 Strength Training causes women to become larger and heavier This is perhaps the most commonly heard myth of all and this is probably the one that will take the longest to die out. Testosterone is a hormone that is of primary importance in relation to muscular gains. Given that the average female produces x 20 less testosterone than the average male, you are going to be fighting a major uphill battle if indeed your goal is to resemble or look like the Hulk. That being said females still need to maximise the testosterone they do produce in the hope of developing lean muscle which, alongside sensible, smart and individual approaches to nutrition will lead to a leaner, tighter and stronger physique. * Myth 2 Women should train differently to Men Tell me why? All of us possess the same ability to produce movement via the contraction of muscle tissue so why should the female body be trained with different movements than those most commonly recognised as staples within the strength training community: Squats + variants Deadlifts + variants Single leg work Upper body push/ pull patterns These are all examples of exercises that are going to deliver the most bang for your buck in terms of getting the most out of your strength training. * Myth 3 Women cant do Pullups/ Chinups Yes, females tend to have less upper body strength and musculature relative to males but that doesnt mean it cant be developed. The simplest solution to improving upper body strength in females is to go out there and train it appropriately. Im sure again that initially chinups/pullups will prove extremely challenging but you have to work on weaknesses over time for them to develop into strengths. Use things like negatives/ band-assisted / row variations and train grip strength is a good place to start. * Myth 4 To lose bodyfat you must increase cardio First of all Strength/weight training is cardiovascular so dont forget that. Ultimately females (and males) should be spending as much time as possible using methods that are going to deliver the most bang for your buck in terms of improving body composition. Whilst arguably any form of cardio has a role to play it IMO should not be considered until an appropriate strength/resistance programme is in place. Consider being more time efficient also, taking part in forms of metabolic conditioning, High-Intensity Interval training (HIIT) protocols or even participating in some modified strongman sessions (I think I know someone delivering them) are sure fire ways of positively increasing energy expenditure not only during the sessions but due to the increased EPOC (excess post-exercise oxygen consumption) also significantly in the time after exercise. * Myth 5 When you train, fat will magically transform into muscle Nice try, fat is fat though and muscle is muscle ultimately. We can lose and gain bodyfat as well as lose and gain muscle tissue. The processes maybe related but they are not one and the same. Bottom line, maximise the things (strength training) that are going to have the most profound effects on physical appearance and performance. A brief summary of benefits of strength training * Increases in lean bodymass (muscle) and decreases in bodyfat *Increased metabolic rate * Improved self-esteem and confidence * Increased strength for sports and daily activities * Enhanced bone strength + decreased risk of osteoporosis * Stronger connective tissue, increased joint stability and decreased risk of injury There we have it girls, I hope this helps break down some common myths. Get lifting and get strong, youll be amazed at what might happen. Hopefully we might even see some of you at some of the sessions. Good luck #femalestrengthtraining
Posted on: Sun, 09 Mar 2014 14:05:43 +0000
Trending Topics
Recently Viewed Topics
© 2015