Strength Training for Women: Will Resistance Workouts Make You A She-Hulk?

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Strength Training for Women: Will Resistance Workouts Make You A She-Hulk?

Advise the typical woman trying to lose weight to add a day or two of strength training to her fitness regimen, and you’d think you’d have advised her to inject steroids by the way she looks at you.

“But I don’t want to look like those female bodybuilders!” she would often reply, with an alarm on her face. “I’m afraid I’m gaining weight.” Today is the time to grab that myth by its biceps and find out what’s really going on when women add strength training to their routines.

First, let’s look at what strength training really is.

Gaining Strength Training Myths in Suffocation

When we really nail down the strength training myth, we find that it often starts with how much of us define a “strength training exercise.” What people usually think of is a monster man with bruised veins doing squats or bench presses with a stack of Volkswagen-sized plates on each end of the barbell.

But that’s not all – you need to realize that strength training is not the same as weightlifting, powerlifting or bodybuilding.

Yes, these sports do rely on strength training, but remember, so do many other sports. For example, softball, volleyball, basketball, and rowing teams all rely on strength training to achieve their goals, yet their male and female athletes appear normal.

When it comes to muscle and cartilage, resistance training is nothing more than contracting your muscles against an opposing resistance, such as gravity — just like lifting weights. The goal is to increase your anaerobic endurance, strength and/or skeletal muscle size (be patient).

Resistance doesn’t have to come from gravity – it can also come from hydraulic pressure (machines), elastic force (resistance bands), or your own forces against muscles (Isometric drawing).

Some methods of strength training for women just use body weight. Think your run of the mill aerobics or the more funky Pilates.

Don’t be afraid to stick with good old-fashioned weights, though; there’s no reason to shy away from them. Just use lighter weights and more reps. 10 – 12 reps per set is a good average for women, and you can add weight as you get stronger.

Wait, what the hell does “increase size” mean?

I can almost see your eyebrows twitch when you read that resistance training adds size — and your face squints in that “I told you so” look. But not so fast.

Some overweight women are terrified of building strength because they’re looking down at their arms and legs, and what they’re seeing doesn’t appear to be complete flab. Solid to the touch, they may think they are naturally bulky.

So, if your arms are that strong right now with little or no movement, what happens when you exercise them? They get bigger, right? well, no.

When you have a higher percentage of fat on your body, it’s not just stored where it can be seen and pinched. It is also stored in your muscles. To imagine how this works, imagine a well-marbled steak with tendrils of fat in the meat.

So what this “marbling effect” does is make your muscles thicker. However, if you are overweight and start replacing fat with lean muscle, your muscles will actually look smaller! They’ll just get smaller and look more toned, which is what you want, right?

muscle mass and metabolism

The real good news about building muscle is an increase in metabolism. Did you know that a more toned, muscular body can actually burn calories faster and more efficiently?

Most women think all they need is to create a calorie deficit and they’ll start to lose some weight, but gaining lean mass will speed up progress, even if it’s buried under extra fat. Lean mass burns calories all day no matter what you’re doing.

So what you eat won’t have such a drastic effect on your weight and appearance – it’s still a factor, of course, but by giving your body the resources to manage your weight, you won’t have to work as hard to manage it yourself .

Other Benefits of Building Strength

The benefits of including resistance training in your exercise program don’t stop there. In addition to helping with weight management, it may reduce injuries, increase endurance, improve balance, improve concentration and reduce symptoms of chronic conditions such as diabetes, back pain or arthritis. Moving on, one of the most important benefits is that strength training not only prevents bone density loss, but actually increases it, thereby preventing and reversing the degenerative effects of osteoporosis.

last representative

See, it boils down to this. Even men who want to gain weight have to spend a lot of time in the gym and eat exactly the right diet to reap great gains. Otherwise, they’ll just get more toned…yes, their muscles might look a little bulky because their bodies are built that way.

But you’re not a man; you’re a woman Losing weight while gaining strength doesn’t make you look like a female bodybuilder. You know how much effort (and often drugs) they have to put in to get there? You can’t do it in the gym for two or three days.

It will make you slimmer and, of course – more toned. It will help you lose weight and improve your overall health – no doubt about it.

And that’s exactly what you want. Exercise your muscles and they will work for you in turn. Strength training is important for women too – believe it.

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