Strength training for women can enhance performance and appearance as well as help prevent osteoporosis, arthritis and depression; all of which a woman is more prone to than a man. Additionally, helping in the fight against heart disease, diabetes and obesity, strength training seems a viable solution to a variety of real problems. Regardless of your age and stage in life, your goals or conditions, you'll enjoy the many benefits of strength training.
Considerations
Together with cardiovascular exercise and flexibility training, strength training rounds out the fitness activity vital to overall good health and fitness. In a woman's time-constrained life caring for others, the biggest challenge can be making time for exercise. Strength training results are not as dependent on time as on intensity. Resistance training should be performed two or three times a week. A minimum of 48 hours between strength training workouts is recommended. These general guidelines from the American College of Sports Medicine are a good starting point. Eight to 10 exercises, one for each major muscle group, should be performed. Multiple sets are better than one, but beginners should start there and allow a period of adaptation. You'll self-select the weight based on reaching fatigue somewhere between eight and 12 repetitions. If you're unfamiliar with exercise technique consult with a Certified Personal Trainer to learn about the exercises that best fit your needs, goals and time constraints.
Features
Benefits of strength training are immediate, short term and long lasting. Endorphins from exercise enhance mood and boost confidence. Long term, clinical depression symptoms have been reduced over 10 weeks of training and bone density can increase by 13 percent in six months, according to "IDEA Fitness Journal." Arthritis pain is relieved with proper weight training. Back pain can be eliminated or reduced through strength training. You must continue strength training to retain the benefits. Interruptions in your routine, however, will cause only temporary set backs. You'll not lose strength nearly as quickly as you do cardiovascular fitness.
The Facts
Worry about bulking up is unjustified according to strength and conditioning researcher William Kramer, Ph.D., of Ball State University. He explains that women have 10 to 30 times less the hormones that contribute to bulk. In truth, muscle takes up less space than fat. Women who take up weight training commonly lose inches as they improve body composition by losing fat and gaining lean muscle tissue.
Types
Machine weights, free weights, body weight, suspension training and elastic tubing are all examples of strength training tools. Machine weights that enhance safety are accessible by most only in health club settings. Free weights are more home friendly but require more knowledge of exercise technique and increase risk of injury. Suspension training tools are newer so-called toys on the market. The TRX Suspension Trainer, Gravity Training Systems or GTS, ladders and ropes are examples. Whichever modes of strength training you use, the principles of sets and repetitions are the same.
References
- "Body for Life for Women"; Pamela Peeke, MD; 2005
- "IDEA Fitness Journal": Why Women Need Weight Training; editors; January; 2011
- "Medicine & Science in Sports"; ACSM Position Stand: The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy Adults; Michael Pollack, et al.;June; 1998
- National Strength & Conditioning Association Position Statement: Health Aspects of Resistance Exercise and Training
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