Strength Training for Women

Strength training for women has become increasingly popular as more and more emphasis is placed on health and wellness. Due to having a larger percentage of body muscle tissue, men (40% ) are typically stronger than women (24%).

However, the strength of an individual muscle fiber is the same for men and women.

Strength training for women will typically bring similar results as it does for men. It should, therefore, be a part of everyone’s physical fitness program.

There are some important considerations that particular groups of women should be given. These groups of women are: adolescent women, pregnant women, postpartum women, and older women.

Here are some guidelines for each of these groups:

Only recently have adolescent boys and girls been encouraged to participate in strength training. There were concerns in the past that adolescents did not benefit from resistance training and may even suffer negative effects. There were also questions and concerns about how to design a safe and effective program.

These questions and concerns have been addressed and the research has now demonstrated the benefits and safety of strength training for adolescent boys and girls. A strength training program for women of adolescent age can result in:

√ increased muscular strength and endurance

√ enhanced injury prevention due to stronger connective tissue

√ improved muscular coordination for certain sports activities

√ improved posture

√ higher degree of self-confidence

√ improved health and wellness

Basic guidelines for Adolescent Women:

• Quality instruction and supervision is essential to having safe exercise sessions.

• Proper form for each exercise should be employed.

• Proper breathing technique should be used.

• Minimum threshold resistance should be sufficient (avoid heavy weights).

• Do not exercise to the point of exhaustion.

• Two strength training sessions per week are adequate.

• DO NOT USE MAXIMAL WEIGHTS. THIS IS INJURIOUS TO THE SKELELTAL AND JOINT STRUCTURES OF ADOLESCENT WOMEN.

A strength training program for women who are pregnant can be very beneficial if permitted by her physician. Although the data is limited, most medical experts now agree that resistance training is safe for both mother and fetus.

Benefits include:

√ Muscular compensation for the postural adjustments that occur during pregnancy.

√ Lessens the likelihood of low-back pain.

√ Improved performance of daily tasks.

√ Less body fat is deposited and retained.

√ Shorter and less complicated labor.

√ Quicker postpartum recovery.

Basic guidelines for Pregnant Women:

• The American College of Obstetricians and Gynecologists has a list of contraindications for exercise during pregnancy. Strength training should be avoided if one of these contraindications is present.

• Women who have never lifted weights should not start during pregnancy.

• Avoid ballistic movements and the supine position.

• Always employ an adequate warm-up.

• Proper breathing during exercise is essential.

• Avoid maximal lifts with heavy weights.

• A single set for each major muscle group performed twice each week is sufficient.

• Machines are preferred over free weights due to the ease of control.

• Drink plenty of water and avoid hot, humid environments.

Gone are the days when women stayed in bed for a couple of weeks after delivery. Today women are encouraged to get moving as quickly as possible. Strength training for women as soon as possible after a healthy delivery has several benefits:

√ Toning of abdominal area.

√ Improved posture.

√ Quicker return to prepregnancy shape.

Follow your physician’s guidelines to start employing specific exercises after delivery.

The importance of strength training for women who are older is now well known. The Framingham Heart study was particularly revealing when it found that half the women over 65 years old could not lift 10 pounds.

Lack of muscular fitness also contributes to balance problems that often lead to injury. Other muscular deficiencies are making it increasingly difficult for those desiring to live independently.

The functional abilities for daily life can be greatly enhanced with a strength training program for women. This particularly significant with increased leg strength that improves balance and walking mechanics.

Reducing the potential for falling is a major benefit of strength training.

The problems associated with osteoarthritis are minimized with better muscular fitness. Bone loss is retarded and bones strengthened with resistance training.

Available research also points to increased self-confidence when older women “pump iron.” Although this may seem like a strange concept to some, it is proving to be a very important part of aging with dignity.

Basic guidelines for Older Women:

• The goal should be sufficient muscular strength and endurance for better daily living activities.

• Proper slow and controlled technique is essential to learn and implement.

• Proper breathing should always be employed.

• The presence of arthritic pain is reason to miss an exercise session.

• Avoid heavy weights.

• Machines are preferable to free weights.