Strength Training for Women
As a protein expert, it pains me a bit to admit that I used to be biased about weight lifting for women. I spent decades passing up the weights for the cardio machines at the gym in the hopes I wouldn’t “bulk up”, but I've recently delved into how it impacts women's health.
I’ve since started a new strength training regimen, not just in the pursuit of physical strength; but I want to foster long-term health and challenge my body to reach its full potential at any age. I’ve also become more regimented with my protein intake: because women should consume 100-120 grams of protein per day when weight lifting and 100 grams on rest days, I monitor my protein to 4 meals a day for 120 grams and incorporate 100 grams of protein in 3 meals on off-days.
To me, one of the most compelling aspects of strength training for women is its role in combating osteoporosis, a condition that weakens bones and makes them more prone to fracture. By engaging in strength training, we're not just working our muscles; we're actively building bone density. Moreover, strength training has been shown to increase levels of testosterone in women, a factor that, contrary to popular belief, does not lead to bulking up but is actually crucial for bone health, muscle mass, cognitive function, mood, sexual function, and energy. Moreover, if you saw my post from last week, studies have suggested that testosterone can help minimize the negative side effects of menopause as well.
In my own regimen, I've been concentrating on higher repetition targets and an overall higher training volume, with a shorter rest interval between sets. This approach maximizes endurance and strength without putting me at risk of serious injury due to lifting more heavily (of course, form is always an important part of this no matter what!).
Despite the growing popularity of resistance training among women, many of us have yet to unlock our full training potential. Admittedly, when I was younger and played basketball as a sport, strength training to improve cardio ability was normalized. Outside of a sport, however, I worried I would gain too much muscle. The reality, however, is that gaining "too much muscle" is a concern that applies to a tiny fraction of individuals, not the average woman seeking to improve her health and strength.
As I continue on this journey, I'm reminded of the importance of challenging our bodies and our preconceived notions about fitness and femininity. Strength training is not about becoming "too bulky"; it's about empowering ourselves with the resilience, health, and confidence that comes from being strong.
Check out the article in the comments below from my trainer: he offers a thorough overview on the importance of strength training for women. It's a path not just to physical strength, but to a healthier, more vibrant life.
To your vitality,
Lizanne
https://lnkd.in/dmAgqqe8