Strength Training for Females

As a fitness consultant, I have found that strength training is one mode of exercise that can be generally difficult to sell to the female population. Taking into consideration its widely numerous benefits within either gender, strength training among females often has been cast in a negative light. The following information is meant to dispel myths about strength training among women and encourage its safe, effective use.

First, many females believe that strength training will result in bulky muscles and defeminization. This belief is very much untrue. It is important to remember that although females produce significantly less testosterone than males, depending on one’s genetics and body type, which will be discussed next, some produce more testosterone than others. This is an important factor when customizing one’s strength routine.

In regards to body types, there are three main distinctions: mesomorph, endomorph, and ectomorph. A mesomorph is characterized by a well-defined muscular stature, broad shoulders, slim waist, and an ability to easily gain muscle mass. An ectomorph is characterized by a long, skinny, rectangular shape, a decreased amount of body weight and muscle mass, and a stubbornness to gain muscle mass. An endomorph is characterized by a softer, pear-shape appearance with higher fat concentration among the hips and thighs. Again, the frequency and intensity of a female’s strength program should be based on their body type characteristics since one’s ability to increase strength and muscle mass can be different than another’s.

Also, some females believe one must take a protein supplement to gain lean muscle mass. You do not need excess amounts of protein intake for muscle synthesis to take place. A general ratio to utilize in regards to adequate protein intake for those engaging in a consistent strength training program should be 0.7 grams of protein per pound of body weight.

It is often another misconception that women are incapable of gaining strength or obtaining quality, lean muscle altogether. Contrarily, even though females obviously display much less muscle mass to begin with when compared to males, research has shown they are proportionally capable of gaining muscle tissue at the same rate as males and the same amounts when compared pound for pound.

Lastly, a common fear among women is that muscle turns to fat when one ceases training. Since these are two different types of bodily tissue, it is physiologically impossible for muscle to turn to fat and fat to turn to muscle. If a consistent training program comes to a halt and no other adjustments are made to one’s physical activity, this may encourage weight gain. However, this may be a result of a higher caloric intake to expenditure ratio that is producing the weight gain. It is not due to one tissue turning into another.

As mentioned, the benefits of strength training for females (or either gender for that matter) are both valuable and countless. Strength exercise is capable of reducing the risk of medical problems such as low back pain, illnesses such as diabetes and degenerative problems such as osteoporosis, a risk that significantly increases with age.

Obtaining these benefits can be as easy as joining a local fitness center or buying inexpensive weight equipment to use within your household at your convenience. Equipment such as hand-held weights, stability balls and resistance bands are all useful tools for a solid strength program and can usually be found at common sporting good stores. Based on your preference, it is important for women to be aware of these benefits and shy away from any myths that may deter them from reaching their ever-important fitness goals.