Not every woman is enthusiastic about weight training. Many women fear that they will develop muscles that are too pronounced or that they will physically resemble a man's stature. Others have recognized the benefits of strength training and use one or another training plan to lose weight or maintain muscle.
There are many uncertainties regarding the question of which basic exercises are essential to training . Are there any standardized recommendations or findings? What should you generally keep in mind when you decide on strength training sessions ? Find out more in this post.
What benefits do women get from strength training exercises?
The female gender benefits health-wise from strength training . Studies show , for example, that strength training sessions can help to balance the workload in everyday life and can provide preventive protection against the consequences of one-sided stress.
Among other things, regular strength training sessions can have a positive ...
- on physical performance
- the mood
- the cardiovascular system
- the development and maintenance of muscles
impact. A 2018 study also showed that strength training can help overweight seniors lose body fat. This study result is not surprising. We burn a large part of our energy in our muscles . If we build more muscles through strength training sessions, the basal metabolic rate increases.
We also burn more calories at rest and metabolic functions improve. Strength training sessions offer a whole range of benefits. However, it depends on the right training and the execution of the exercises . You also need to exercise regularly to achieve effects.
It is also important to constantly alternate between stress and recovery because muscles grow in the regeneration phase and not during active performance requirements.
What differentiates strength training for women from training for men?
Females have less muscle mass. This means that fewer growth hormones and testosterone are available. Less muscle affects maximum strength. When it comes to strength performance, women only achieve 60% of the performance that men can achieve.
Testosterone is a growth driver for muscles. If the female testosterone level is on average 10 - 20 times lower than in men, this has consequences for muscle growth . This is one of the reasons why you don't have to worry about building mountains of muscle through strength training . In general, training exercises for ladies can be structured similarly for men.
When it comes to weights, female lifters may select a slightly lower level than men. On the other hand, the stimulus for the muscles must not be set too low, otherwise the muscles will not be challenged and stimulated to grow. Choose weights and loads that you find medium or heavy . Don't be afraid of weight.
What is fundamentally important when training?
Should you focus on leg exercises or back training? Do your training sessions always have to include dumbbell exercises? Do gymnastics exercises have an effect ? Do you need additional endurance training?
Many of us ask ourselves these questions especially when we are just starting training or have reached a certain level of performance. Which exercise sequence benefits us the most and which exercise should definitely not be missed when we do strength training sessions ? There are no general recommendations for strength training.
Scientific studies regularly focus on balanced whole-body training that targets all important muscle groups. In many cases, the most effects are achieved with 2-3 exercise sessions per week . Some experts also recommend 3 - 4 units. Here it depends somewhat on the individual training condition.
In addition to regular training, it is crucial not to train one-sidedly. For example, even if you find shapely legs and a flat stomach particularly attractive, your strength training needs to include more than legs and stomach . Otherwise you risk an imbalance in the muscles.
This can cause pain and increase the risk of injury. If strength training, then total body training . Not only do you train several times a week, but you also train in several sets. The recommendations here range from 3 - 4 sets of 10 or 20 repetitions each.
The other elements: cardio and stretching
When personal trainers or fitness trainers create training plans, it is usually a combination of strength and endurance training . This connection makes sense. Opinions differ somewhat on the question of whether you should begin and end each set of strength training exercises with a small cardio session.
If you view the cardio sessions as a warm-up and warm-down phase, it can make sense. Extended endurance sessions, on the other hand, should be included in your personal training plan separately from strength exercises. At least that's what many sports scientists recommend .
The background for this recommendation is that endurance sports and strength training can hinder each other, so that the trainees do not achieve full performance in any area.
There is now also controversy surrounding the topic of stretching . Stretching used to be considered a mandatory exercise after every training session, regardless of whether it was endurance or strength. Many trainers still recommend final stretching exercises today. Stretching prevents the muscles from shortening and allows the muscles to relax again after intensive training. This is basically a good effect.
Strength training for women: training exercises with or without weights?
Strength exercises can also be done without weights. We work with our own body weight.
You can see an example of an exercise sequence here:
When you work without weights, you have little ability to shape, increase or control the force exerted. That's why most experts consider exercise variations without weights to be a variety and well suited for strength training at home , for example.
If you want to take a more intensive approach to weight training and use strength training to lose weight, you should also get used to weight training. You don't always have to go to a gym or buy expensive dumbbells.
Initially, for example, filled mineral water bottles are enough to do certain shoulder exercises, arm training, squats and abdominal training. Bottles filled with sand or water are also ideal for swing exercises .
Training without equipment or on equipment
Exercisers often ask themselves whether they should exercise on gym equipment or with free weights. Both are possible and both can be part of a training plan . Training on fitness equipment has various advantages. Muscle groups can be trained in a very targeted and controlled manner with a specific load.
For leg exercises, for example, you choose 2 - 3 devices , each of which trains individual muscles in that area. Training on fitness equipment provides security. If you are instructed in the basic exercises here, there is a high probability that you will continue to carry out the exercise sequences correctly .
If you're strength training without equipment , this may not be the case with every exercise. However, free weight exercises also have great benefits . You may achieve a broader effect of training on several muscles at the same time, and the strain may be more intense than on fitness machines.
A training plan for losing weight and a training plan for general fitness should alternately integrate the different exercise variations. For example, one session includes leg strength training without equipment, another day with equipment, and a third day perhaps with just your own body weight.
Also alternate swing exercises , dynamic exercise sequences and static units . Vary the exercise routine from time to time. This means the body cannot get used to the stimuli and is constantly challenged. Always ensure that the exercise is carried out correctly.
If you want to exercise at home, combine workouts with and without weights. You can also do additional gymnastics exercises that have an effect on the muscles. There are very simple exercises that you can do at home that do not require complicated instructions and that you can do easily.
Supporting factors in strength training
Even if you decide on intensive strength training to lose weight , do strength training at home and in the studio and constantly set yourself new performance incentives, it is not just the sporting activity that leads to weight loss. At the same time, you should adjust your diet . Your body needs building materials to build muscle.
To do this, you need to provide him with enough protein . The smallest protein building blocks - amino acids - form the basis for all body tissues such as muscles. This is why your need for protein can increase during intensive exercise. An average of 0.8 g/kg of body weight protein intake per day is often recommended.
Athletes may need more than 2 g/kg of body weight. An additional supply of amino acids through dietary supplements may be considered. People who are active in sports often ask another question in connection with their diet: Should they eat before training or is eating after sport the better alternative?
Basically, both points in time are important. Although you shouldn't train on a full stomach, doing strength training sessions on an empty stomach can overwhelm your organism. Eating after exercise replenishes your nutrient stores. To do this, you not only need protein, but also a certain amount of carbohydrates, which provide you with energy in everyday life.
Many options for useful women's strength training
Whether shoulder exercises , strength training without equipment or intensive training sessions in the gym with equipment, there are a variety of options for you to complete strength training sessions. The health benefits of regular strength training are undisputed, whether for losing weight, maintaining muscle or strengthening the cardiovascular system .
It's best to just start. A personal trainer or fitness trainer can provide you with professional support in setting up the initial training plan that is right for you. Typical basic exercises include all muscle groups.