1. Strength Training For Women
Mariya Lee
Female Gym Goers

2. What is Strength Training?
Definition:
Specific training that targets the muscles’ ability to resist force through weights, machines, or body weight
Muscle strength is developed through increasing resistance
What is Strength Training?

3. What is Strength Training?
Usually anaerobic exercise that targets muscle strength
Resistance training with machines or free weights
Additionally, can train with only body weight
What is Strength Training?
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5. General Health Benefits
Anaerobic (Low oxygen) training
Helps with initial and continued weight loss
Bulk: High weight-Low Rep
Tone: Low weight-High rep
General Health Benefits

6. General Health Benefits
Increased metabolism
Kick starts weight loss
Body removes toxins much faster
Improved bone mineral density
Fights osteoporosis
General Health Benefits

8. Possible Negative Effects
Injuries:
Improper technique causes stress injuries
Exhaustion deteriorates already developed muscle
Any built muscle is further torn
Possible Negative Effects

9. Possible Negative Effects
Muscle imbalance:
Only working on the same muscle will develop uneven strength distribution
Creates problems in everyday life
Short/Long muscles affect posture
Possible Negative Effects

10. Strength Training Myths
1) “I will look bulky”
2) “It makes me feel unfeminine”
3) “I need strict cardio to lose weight”
Strength Training Myths

11. Myth 1 Busted Bulkiness only develops through high weight training
Low weight-High rep develops lean muscle tone
Women are physically not as predisposed as men to get the “bulky” look
Myth 1 Busted

12. Myth 2 Busted Strength training is not only for men
Femininity is only a mental concept
You do not lose the feeling of femininity just because of strength training
Myth 2 Busted

13. Myth 3 Busted Weight Loss Lean/bulky muscle tone
Beneficial to total workout
Weight loss
Lean muscle tone
Beneficial to total workout
Strength Training
Cardio
Very Similar
Myth 3 Busted

14. Health Benefits for Women
Helps with daily tasks
Lifting up a toddler for mothers
Lifting boxes or helps with heavy labor
Allows development of proper technique to avoid injury
Health Benefits for Women

15. Health Benefits For Women
Muscle development
Development of more fat using body cells
Additional bone density guarantees a better senior adult life
Osteoporosis risks(brittle bones) are much higher for women
Health Benefits For Women

16. Strength Training Ex: Arms
Free weight/body weight exercise
Bicep curls with low weight
Bench dips for triceps
Strength Training Ex: Arms

17. Strength Training Ex: Shoulders and Chest
Military press
Dumbbell front raise
Chest:
Bench press
Dips for chest
Strength Training Ex: Shoulders and Chest

18. Strength Training : Abs
Dumbbell Push-up row
Plank-30s or more
Strength Training : Abs

19. Strength Training : Back
Barbell dead-lift
Wide grip pull-up
Strength Training : Back

20. Strength Training : Legs
Barbell Squat
Benefits whole leg
Leg curl
Hamstrings targeted
Strength Training : Legs

21. strength training. (n. d. ) Mosby's Medical Dictionary, 8th edition
strength training. (n.d.) Mosby's Medical Dictionary, 8th edition. (2009). Retrieved October from 
Sources