There is a common misconception that women who lift weights will develop large, bulky muscles. Men have 10 times more of the muscle-building hormone testosterone than women do. It is simply not possible for women to bulk up without ergogenic aids such as anabolic steroids. Women should not overlook weight training, because it promotes healthy bones, reduces the risk of osteoporosis, helps with weight loss and reduces the risk of conditions such as heart disease, diabetes, high cholesterol and depression.
Weight Restrictions
The Centers for Disease Control and Prevention recommend strength and resistance training at least twice weekly. To build calorie-burning muscles, the weight must be heavy enough to induce a change in the muscle cells. Lifting weight that is too light will not challenge the muscles enough to strengthen them. With the help of a fitness professional, a one-repetition maximum (1RM), the amount of weight that can be successfully lifted only once, will provide specific weight guidelines for training. Begin training with half of the 1RM and gradually increase. If you do not have access to a fitness professional, one way to monitor the amount of weight you should be lifting is to remain in the range of eight to 15 repetitions. If you can lift more than 15, the weight is too light; if you cannot do eight, it's too heavy.
Posture
Proper posture ensures you avoid injury. Both sides of the body should be in balance, the spine should be kept to its natural curve, the ears over the shoulders, the shoulders back and down, the hips in neutral position, no forward or backward tilt and the knees and ankles parallel with floor. Keeping your core engaged will provide support to execute each exercise properly. To properly engage the core, you should be able to contract the muscles and still be able to breathe properly. Your core acts as a natural weight belt. If you have wondered about the mirrors in gyms, rest assured its not just for self-admiration but rather to closely monitor your form during an exercise.
Technique
Proper technique for lifting is vital in avoiding injury. The speed of the exercise in particular is important. According to the American Council on Exercise (ACE), "lifting at a fast pace places a high level of stress on the muscles and connective tissue at the beginning of each movement." The concentric contraction, or the acceleration phase of the movement such as the lifting phase of a bicep curl, should always be a smooth and controlled movement to avoid joint injury and muscle strain. The eccentric, or deceleration phase, as in lowering the weights in a bicep curl, should be much slower and controlled. ACE recommends a lifting movement of one to two seconds and a lowering movement of three to four. Repetitions should be performed throughout the full range of motion and to the point of failure, which is the maximum number of times the weight can be lifted with proper form.
Correct Order
The order exercises are performed in will provide the best opportunity for growth and endurance for all muscles involved. As a general rule, begin working the large muscle groups first such as the legs, then move to the chest, back and arms. Large muscle groups demand more work before reaching failure; smaller muscle groups such as the shoulders, arms, neck and calves tire quickly in comparison. Working the smaller muscles first will result in reducing the endurance and strength needed to bring the larger muscles to failure. Think of the smaller muscle groups as stability muscles and strengthen them last. The core is a slightly different story. The core works to stabilize posture for every other muscle group; therefore, it should be worked last once its major duties are performed.
When to Rest
Lifting weights to failure effectively breaks down the muscle fibers. They respond by repairing the tissue, making them stronger and larger in order to handle the same kind of stress and demand in the future. To provide enough time for the fibers to repair, it is recommended that you give the muscle group worked a 24-hour rest period before working it again.
Precautions
The major restrictions for weight lifting in women are for those who are pregnant. Generally speaking, weight training and cardiovascular exercise is safe in the first trimester. After that, ACE warns, women should avoid any exercises lying on their back and it advises that any exercise program should be "closely monitored by their physician." ACE recommends a gradual decline in exercise duration and frequency as the pregnancy progresses, as well as extended periods of warm-up and cool-down. All women should drink plenty of water, stretch regularly and keep it fun.
References
- Centers for Disease Control and Prevention: Muscle Strengthening Activities
- Centers for Disease Control and Prevention: Benefits of Physical Activity
- "Physiology of Sport Exercise"; Jack H. Wilmore, David L. Costill and W. Larry Kenney; 2008
- "ACE Personal Trainer Manual"; Cedric Bryant, Ph.D., Daniel J. Green; 2003
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