Men and women are equally able to participate in all types of weight training exercises. For the most part, the human body moves in the same way, regardless of your sex. An exercise’s difficulty is determined by the amount of resistance you use, as well as your physical fitness level.
Variations
You can perform weight training exercises with little or no equipment. For example, you can perform a squat without equipment--just use the weight of your body as resistance. However, you can use weight training equipment for more challenging squats. Increasing the exercise's difficulty will enhance your physical gains. For instance, add resistance bands, weight machines or free weights. While weight training with machines often is easier since the machines provide a guided path, this type of equipment is limited in function. Free weight training with dumbbells or barbells is more functional, but you should pay close attention to the proper form to prevent injury.
Repetition Range
Men and women tend to have different weight training routines. Your weight training routine is determined by your specific fitness goals. The two main factors you can adjust--depending on your goals--are your weight load and repetition range. For example, strive for 12 to 25 reps when you're working out, recommends “NASM Essentials of Personal Fitness Training" by Michael A. Clark, Scott Lucett and Rodney J. Corn. Use a weight load of 50 to 70 percent of your one repetition maximum. Use an endurance training routine to reach your weight loss goals. To increase muscle mass and size, perform eight to 12 reps at 70 to 85 percent of your one repetition maximum.
Benefits
Weight training increases your muscle mass, increases your strength and improves your stamina, as well as your ability to perform daily tasks, according to DiscoveryHealth.com. It also increases your metabolism, enhances your appearance and prevents injuries due to weak muscles. Weight training also may improve your self-esteem. Men can expect weight training to add muscle size and shape. Women can reap the physical benefits that are desirable to them, such as a slimmed and toned physique.
Misconceptions
People often think weight training is just for men or bodybuilders. However, people of all ages, of both sexes and with a variety of goals experience improvement in their health and strength through weight training. People who take advantage of weight training will reach their fitness goals faster. Select the proper weight training routine to successfully reach your fitness goals.
Considerations
Consult your physician before starting a weight training routine if you suffer from health problems. Perform weight training exercises correctly to avoid injuring yourself. Seek expert advice from a personal trainer to critique your weight training form or to learn how to perform new exercises.
References
- “NASM Essentials of Personal Fitness Training"; Michael A. Clark, Scott Lucett and Rodney J. Corn; 2008
- Discovery Health: Cardio vs. Weight Training
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