According to the Centers for Disease Control and Prevention, only 17.5 percent of American women did regular strength training in 2004--only a 3 percent increase since 1998. There is no report for 2010, but the estimated percentage of women who strength-train may have increased up to 21 percent. Many women still do not strength train because they fear getting "too bulky" or lack the proper knowledge of strength training.
Benefits
Strength training regularly develops high bone density and muscle and joint strength, which help to prevent osteoporosis, obesity, and muscle atrophy. Strength training also increases physical performance, such as lifting and swinging, and improves muscular endurance and stamina, according to Vern Gambetta, director of Gambetta Sports Training Systems in Sarasota, Florida, Having more lean muscle mass increases your fat-burning potential because muscles are your body's furnaces for fat metabolism.
Types
According to Gray Cook, PT, founder of Functional Movement Systems, there are three levels of strength and human movement that improve your athletic performance and movement quality. These factors work together to prevent injuries when you train. The fundamental movement phase trains stabilization strength and mobility, which is your ability to move your body while keeping your posture and balance.
The performance stage focuses on training muscular strength and endurance. Traditional weight-lifting with free weights and body-weight strength exercises fit into this stage.
The skill stage trains more specific athletic skills, such as speed, power, and agility. Exercises include jumps, throws and sprints fits into this training stage.
All stages of training help women to build a better body and athletic abilities that help to prevent injuries, diseases, and weakness. Consult with a qualified fitness professional to see what training program works best for you.
Misconceptions
According to Gambetta, strength training does not make women get bulky muscles because they lack enough testosterone to develop large muscles like men. Also, training your body in isolation does not improve movement or athletic abilities because your brain remembers movement, not what individual muscles to use. Focus on training movement, such as lunging, pushing, pulling and turning, rather than working on muscle groups.
Expert Insight
Cook suggests that if you wish to increase muscle definition and burn a lot of calories in less time, use a circuit training method where you do six to ten exercises without rest. Each exercise should train a different movement pattern. When you have finished one circuit, take a one or two minute break and do another circuit.
Sample Workout
For beginners, do this simple workout that trains your entire body with different movement patterns. Do all exercises in a circuit training pattern: elevated push-ups, low-bar pull-ups, bodyweight squats, standing two-arm dumbbell shoulder presses, one-arm kettlebell front swings, and medicine ball rotations. Do each exercise for 30 seconds with rest between exercises.
References
- "Athletic Development"; Vern Gambetta; 2006
- "Athletic Body in Balance"; Gray Cook; 2003
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