Weightlifting is linked to hormone production in many ways. Your natural hormone levels help determine your ability to develop additional muscle. Your training and diet can also have a modest effect on your hormone levels. As a woman, this becomes even more significant given that you produce only 10 percent of the testosterone that a man does. Consult your physician before beginning any diet, exercise or supplementation program.
Testosterone
Often referred to as "the male hormone," this hormone is still produced by women. It appears in their adrenal glands at roughly one tenth the rate at which men produce it. This is the primary reason why it is more difficult for you as a woman to grow additional muscle tissue, as testosterone is the primary anabolic hormone, meaning it is responsible for muscle growth. Testosterone can also contribute to other functions such as bone density, so this is a very important hormone for any woman with an active lifestyle.
Training Effects of Hormones
Certain exercises can stress your endocrine system, which means you will respond by producing or releasing certain hormones -- in this case, testosterone. This will only occur under certain conditions, however. You must train with high intensity, which means lifting with 75 percent of your one-repetition maximum. You must keep your rest periods short, preferably under 90 seconds, which also has the effect of keeping your workouts focused and diminishing the release of other hormones that may increase fat storage. And you need to use the large, compound exercises that work multiple muscles at the same time, such as squats, deadlifts, chin-ups, rows and bench and military presses.
Diet
None of the positive effects on your hormonal profile from resistance training will occur if your diet is not in order. Your body cannot simply generate extra hormones, particularly in your adrenal glands. You need certain dietary sterols, which are fatty acids that your body will convert to various other chemicals, including steroidal hormones. This is why a diet extremely low in fat will limit your ability to produce testosterone. In addition, essential fatty acids are required as part of a healthy diet, so you need to get your omega-3 and omega-6 fatty acids from fish oils, flax, seeds and nuts.
Cortisol
Cortisol is another steroidal hormone produced by your adrenal glands. This hormone is produced in response to stress and can promote fat storage as well as suppress your immune system. High levels of cortisol can also lead to a decrease in bone density, which can be a significant issue with women. This is why your training sessions need to be short and intense, as cortisol levels rise the longer you train. Serious resistance training is essential for you as a woman, as it increases specific bone density.
References
- PubMed.gov: Acute Testosterone and Cortisol Responses to High Power Resistance Exercise
- PubMed.gov: Acute Hormonal and Neuromuscular Responses to Hypertrophy, Strength and Power Type Resistance Exercise
- PubMed.gov: Decreased Intestinal Calcium Absorption in Vivo and Normal Brush Border Membrane Vesicle Calcium Uptake in Cortisol-treated Chickens: Evidence for Dissociation of Calcium Absorption from Brush Border Vesicle Uptake.
- PubMed.gov: Decrease of Serum Total and Free Testosterone During a Low-Fat High-Fibre Diet
- PubMed.gov: Changes in Bone Mineral Density in Response to 24 Weeks of Resistance Training in College-Age Men and Women
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