BLOG | Women and weights
Many women are paranoid that weight training will suddenly give them large and unfeminine muscles. This can lead to either a total abstinence from lifting weights or, when they do pick up a dumb bell, a half hearted liaison.
However, it is highly unlikely that a well conceived resistance program will result in ladies becoming ‘hulk’ like in appearance, mainly due to a lack of testosterone which plays a major role in the formation of masculine features and the growth of muscle.
Furthermore, even the most dedicated (steroid free) male bodybuilders struggle to grow more than 6kg of muscle a year, despite lifting seriously heavy weights for hours on end and day after day. Building muscle is not easy.
Indeed there is a comprehensive body of evidence to suggest that weight training actually gives the perception of smaller muscles in women, enhancing slenderness and increasing muscle tone. This is primarily due to the fact that a well structured weight training programme is one of – if not the most – effective training methods for reducing body fat.
Therefore, women should always consider incorporating resistance training into any weight management program.
Follow these pointers to get the most out of your weight training sessions, and to ensure that you get a firmer and leaner physique:-
- Keep rest times to a maximum of one minute between sets
- Select a weight that fatigues your muscles between twelve and twenty repetitions
- Always maintain perfect technique
- Don’t allow momentum to power your movements
- Allow at least 24 hours rest before training the same muscle group.
Labels: building muscle, diet and fitness column, dumb bell, heavy weights, lifestyle magazine, resistance program, south manchester, testosterone, waterfront magazine, weight training, women
Posted by: Theo Wood | 16th March 2009 |
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