Strength training increases lean weight and reduces body fat, regardless of sex. Total body weight may increase slightly due to lean body mass weighing more than fat. According to the book "Science and Practice of Strength Training" by Vladimir Zatsiorsky and William J. Kraemer, lean muscle mass provides multiple benefits with regards to strength and weight loss capabilities. Adding muscle mass increases number of calories burned at rest.
Facts
Only women with a genetic predisposition for muscle growth who perform high-intensity, high-volume training will experience a large increase in muscle size. High-intensity, high-volume training includes multiple workouts per day using heavy loads and little rest. Women unknowingly cheat themselves out of strength training benefits when the fear of bulking up keeps them out of the weight room. Gaining lean muscle mass provides benefits unseen in cardio-only workout programs.
Male and Female Differences
Resting testosterone levels are 10 to 20 times higher in males compared to females, allowing men to bulk up with muscle mass, according to "Essentials of Strength and Conditioning" by Thomas R. Beachle and Roger W. Earle. Although women can slightly increase weight with muscle mass, they cannot form male body shapes, and this limited ability to form muscle mass hinders substantial weight gain in women. Instead, lean muscle mass should be welcomed for health and appearance benefits.
Function
Weight training develops bone, cartilage, ligaments and tendons as well as muscle. Although muscle weighs more than fat, it burns more calories at rest, improves strength and enhances body shape and tone. A body with added muscle weight may look better due to increased body tone. Additional muscle allows women to eat more calories per day without gaining weight because muscle burns calories and works to offset any added weight by burning fat.
Significance
According to the Beachle and Earle, women benefit from weight training and increased muscle mass. Women can follow similar weight-lifting programs as men and expect results relative to their body size. Typically, women do not need special training advice unless pregnant. Understanding the benefit of added muscle mass supports well-rounded workout programs.
Gaining Muscle
Women gain muscle mass through structured resistance training. Beginners should start by lifting weights two to three times per week, using large muscle groups with a weight that can be lifted eight to 12 times. Various weight lifting resources are available for further information. Most gyms provide free personal training consultations or gym tours and weight lifting tutorials can be viewed at the American Council on Exercise's Get Fit website.
References
- "Science and Practice of Strength Training; Valdimir M. Zatsiorsky and William J. Kraemer; 2006
- "Essentials of Strength and Conditioning"; Thomas R. Beachle and Roger W. Earle; 2000
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