When it comes to working out, women have different needs than men. Women on average have a lower amount of testosterone and a higher percentage of fat in their bodies. Despite the fact that professional female bodybuilders may look masculine, the ordinary woman who begins a weight training program will not achieve that kind of result. Always check with a doctor or health care professional before beginning any fitness routine.
Function
The female body is designed to bear loads--specifically the weight of a child. The average female has a lower center of gravity, wider hips and proportionally stronger legs than a man. That is why when women work out, they are able to increase the weight they can lift with their legs fairly dramatically, whereas the strength in the upper body tends to lag behind.
Assessment
It is important to assess your body critically to determine what your specific needs are. While weight lifting will not necessarily make a woman get big, it may make her gain girth in specific areas, such as the thighs, because it is so easy to lift heavy weights with the legs. To counteract this imbalance, many trainers recommend females work out with weights for the upper body, the arms, chest and back while limiting the leg workout to mostly cardio.
Considerations
A healthy, well-balanced body is one in which muscle groups are worked equally. For instance, always work the triceps on the back of the arm if you are working the biceps on the front. Women should also focus on the back, chest and abdomen. Building strong muscle results in stronger bones as well, and the back is one of the most vulnerable areas for osteoporosis. The abdomen is the core of the body. Strength comes from a strong core, and a strong abdomen helps protect the lower back from injury during heavy lifting.
Form and Function
In muscles, there are agonists and antagonists. Agonists are the muscles that are doing the work, while the antagonists are acting as brakes to keep the weight under control. It is best to start with light weights and practice keeping the weights under control and with perfect form. Each time you perform a lift with a light weight, pay attention to the way your joint moves. If there is any catch or discomfort, try the lift in a more comfortable way. Never force a lift that feels uncomfortable on a joint.
Benefits
Exercise is vital for good health. Increased muscle mass helps with metabolizing fat and burning calories to maintain a healthy weight. It improves the way you look, helping you feel more confident. And exercise causes the release of chemicals in the brain that can help enhance mood, lower blood pressure and cholesterol levels and keep blood sugars in check. Exercise smart and be safe.
Additional Sources
Good resources are available on the Internet; however, most bodybuilding websites are written by and designed for men, so be prepared for those that display glamour photos of female bodybuilders and those that use foul language. Easy-to-follow books are also available in any public library. Be sure to check with a doctor before beginning any new fitness program.
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