Myths about women gaining manly muscle with bodybuilding have often deterred women from strength training in the past. But due to their lack of male hormones, there's only so much muscle mass a woman can build. More women now understand the positive effects of strength training. Research shows that building muscle helps to fight disease, such as osteoporosis and obesity, the Mayo Clinic reports, while also boosting immunity and metabolism, 24 Hour Fitness adds.
Aerobic Exercise
Although aerobic exercise is crucial for total fitness, it provides limited strength-building advantages, particularly for the upper body. Most aerobic activity builds some lower-body strength, and weight-bearing exercise is important for preventing, and even reversing, diseases such as osteoporosis. "These types of exercise work directly on the bones in your legs, hips and lower spine to slow mineral loss," the Mayo Clinic explains. However, the entire body needs strength development so a woman can "avoid injury and maintain independence and mobility," the HealthCentral website adds. Even with upper-body toning exercises included in most aerobic dance, the arms, shoulders and back don't build enough muscle mass.
Yoga and Pilates
Yoga, Pilates and similar workouts incorporate strength-building in routines. The primary benefits of these activities include flexibility, balance and toning. However, several yoga and Pilates moves utilize body weight for strength training. For example, the plank position is similar to holding the "up" position of a push-up. Other holding positions in both yoga and Pilates build muscle strength, especially for the upper body. Yoga inversions require the combined strength of arm, shoulder and back muscles, according to Sun and Moon Yoga Studio. Overall, this improves posture, alignment and support of the body.
Body Weight
You don't necessarily need yoga or Pilates to learn how to develop muscle strength using body weight. Building muscle with body weight is more common in workout routines than most people realize. Simple calisthenics, including push-ups, sit-ups and chin-ups, build as much muscle as free weights. The reason most of these body-weight exercises have survived for so long as a part of regular exercise routines is because they provide results, HealthCentral observes.
Lifting Classes
Many gyms offer group exercise classes where free weights are used for muscle building and body sculpting. Typical lifting classes last 60 minutes, during which an instructor leads you through a total-body muscle-building routine. Many routines incorporate step aerobics and lunging exercises with barbell and hand weight lifting, according to 24 Hour Fitness.
Free Weights and Resistance
Free weights and resistance bands are convenient to use since they're not attached to anything. You can work out with them at a gym or at home, and they're easy to move and store. Create a free-weight routine with only hand weights, or add a barbell to build muscle and train for strength. Use resistance bands instead to build muscle, or combine resistance with free-weight strength training.
Weight Machines
Muscle building with weight machines, especially those usually found in gyms, is limited because each machine typically targets a specific muscle or muscle group only, according to 24 Hour Fitness. If you decide to use weight machines at a gym, ask a fitness professional to show you how to use each machine properly, 24 Hour Fitness advises. A few home gym systems claim to give you a total-body strengthening workout.
References
- Mayo Clinic: Exercising With Osteoporosis: Stay Active the Safe Way
- Mayo Clinic: Strength Training: Get Stronger, Leaner and Healthier
- HealthCentral: How Can Women Strengthen Their Upper Body?
- Sun and Moon Yoga Studio: Yoga for the Upper Body: Teamwork Makes All the Difference
- 24 Hour Fitness: Strength Training Classes: Build Muscle and Boost Your Metabolism
Member Comments
joyvirgin July 28
You should take protein rich diet to develop your muscles along with proper excercise. For vegetarian people all sorts of dal, sprouts are the only source of proteins beside milk and milk products.
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