Strength Training for Women

Where we were to where we are… Over the last 30 years, the participation of women in sports worldwide has grown dramatically. This has created an increased need for women to be better prepared physically to elevate their level of performance. This is evident as we observe body shape, size, muscularity, and muscle definition of women athletes now versus 30 years ago.

Then and now… Billie Jean KingSerena Williams

Common Myths Myth 1: Strength training causes women to become larger and heavier. Myth 2: Women should use different training methods than men. Myth 3: Women should avoid high intensity or high-load training.

Myth 1: Strength training causes women to become larger and heavier. In reality, strength training helps reduce body fat and increase lean weight. These changes my result in a slight increase in overall weight, since lean body mass weighs more than fat. However, strength training results in significant increases in strength, no change or decrease in lower-body girths, and a very small increase in upper-extremity girth. Only women with a genetic predisposition for hypertrophy who participate in high volume, high intensity training will see substantial increases in limb circumference.

Myth 2: Women should use different training methods than men. Women are often encouraged to use weight machines and slow, controlled movements out of a fear that using free weights and explosiveness will cause injury. No evidence suggests that women are more likely to be injured during strength training than men. Proper exercise instruction and technique are necessary to reduce risk of injuries for both men and women.

Myth 3: Women should avoid high-intensity or high-load training. Women are typically encouraged to use limited resistance, such as light dumbbells. Often such light training loads are below those necessary for physiology adaptations (overload). To gain maximum benefit from strength training, women should occasionally perform their exercises at or near the repetition maximum for each exercise.

Gender Difference Hormonal differences to not allow women to achieve the same amount of muscle hypertrophy (size) as men. *resting testosterone concentrations in women are 20 times lower than men. Men have more muscle fibers and because of sex-specific hormones each individual fiber has more potential for hypertrophy. Studies of shown, on average, women can experience up to a 50% increase in strength, but only a 10% increase in muscle size.

Chemically enhanced vs reality

Strength Training for Young Athletes

When is too early?

Benefits of Strength Training for Young Adults Strength gains Improved sport performance Reduced injury risk Life long exercise habits

Strength Gains On average, gains of 30-50% are typically observed after short term resistance training programs (8-20 weeks). When a young athlete stops training, detraining sets in. If the break is long enough, natural growth rates will help untrained peers catch up & the athletes physical strength advantage will be lost.

Improved Sport Performance Studies report an increase in vertical and broad jumps as well as a decrease in sprint and agility times. For best results specificity is needed, especially in prepubescent age children.

Reduced Injury Risk Strength training stimulates muscle and connective tissue growth/strength. Resistance training therefore is one the greatest ways to prepare children for sport and recreation, thus reducing injury risk.

Life Long Exercise Habits Most important benefit of resistance training is the life long development of exercise habits and enjoyment from being in the weight room. Increased confidence.

Myth: Resistance training stunts the structural growth of children Recent research over the past several years indicates that age appropriate strength training may favorably influence growth at any stage of development but will not affect the natural maximum height a young athlete can attain.

References Zatsiorsky, Vladimir & Kraemer, William. Science and Practice of Strength Training (2 nd edition). Human Kinetics. Champaign, IL

Basic Guidelines for Resistance Exercise Progression in Children Age (yr)Considerations 5-7Introduce child to basic exercises with little or no resistance; develop the concept of a training session; teach exercise techniques; progress from body-weight calisthenics, partner exercises, and lightly resisted exercises; keep volume low. 8-10Gradually increase the number of exercises; practice exercise technique for all lifts; start gradual progress of loading of exercises; keep exercises simple; increase volume slowly; carefully monitor tolerance to exercise stress Teach all basic exercise techniques; continue progressive loading of each exercise; emphasize exercise technique; introduce more advanced exercises with little or no resistance Progress to more advanced resistance exercise programs; add sport-specific components; emphasize exercise techniques; increase volume gradually. 16 or olderEntry level into adult programs after all background experience has been gained.