Women & Weight Training 10 important points to consider when undertaking a weight training programme:
If you have any doubts about your health or physical preparedness please contact your doctor before undertaking resistance training.
- A woman cannot develop a lot of muscle!
- A womans muscle physiology is the same as a mans. The "big"
difference is in the circulating levels of the anabolic male sex hormone
- Testosterone. Women
have about 1/20th the testosterone of a man. - The SMALL amount of muscle that a woman can develop (naturally) will
at best result in a well toned athletic physique - not
a muscular bodybuilders
physique. - The reality is that the vast majority of competitive female bodybuilders take anabolic steroids (Testosterone).
- High repetitions with light weights where you stop before it becomes impossible to complete another repetition will accomplish little in the way of muscle and strength gain. In this case your muscles are being asked to simply do what they can already do so they have no reason to adapt and grow.
- Lifting the same amount of weight every time you work out is not offset by working out more often and will result in no improvement in strength or muscle gain.
- For a woman to realise any improvement in her physique she must focus on getting stronger - i.e.. trying to add small amounts (2-51bs) of weight to her exercises as frequently as possible. Only by getting a little stronger, and a little stronger again, will that small amount of muscle have any chance of showing itself.
- In aeneral for the best gains don't work out with weights more than three times each week - twice is ideal for most women, provided the intensity of effort is sufficient and maintained.
- Use a repetition range of between 8 and 15, no hiaher. Utilise the basic exercises like leg press, bench press and lat pulldowns etc.. Avoid the "ladies exercises" like side leg raises - Fat can not be spot reduced!!
- If you have not already done so, seek some professional advice on correct exercise technique and maintain this form even as you slowly add weight over time.
This handout is provided by Network for Fitness Professionals
P0 Box 57, Neutral Bay, NSW 2089.
Web site: www.globalfit.net