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Many women are afraid of strength training because they think it will make them muscle and cause great harm to their health. But this is not so if you know the features of women’s training and approach this process wisely.
How men and women gain weight
The main difference between the female body and the male is that during strength training, men build huge muscles thanks to the hormone testosterone, as well as excess nutrition, which allows for better recovery and easier tolerance of intense loads. But despite this, men have to work long enough to make muscular shoulders, arms, legs and other parts of the body.
Women have nothing to worry about. In the female body, the level of testosterone is several tens (!) Times less than in men. That is why, no matter How long time you spend in the gym, you will never grow such muscles.
The maximum gain in muscle mass per month of training is:
- For beginners (up to 2 years of regular training) – 0,7-1,5 kg;
- Trained (from 2 to 4 years of regular training) – 0,4-0,7 kg;
- For advanced (from 4 years of regular training) – 0,2-0,4 kg;
If men can focus on the upper limit of this range, then women should look at the lower one. For most women, the maximum muscle gain is 0,7 kg per month on a calorie-rich diet.
If you consciously want to achieve the same results as, for example, the famous Arnold Schwarzenegger, then you will need to do special hormonal injections. However, if you dream of such a physical form as, for example, Marisa Miller has a flat stomach, beautiful toned legs and perfect posture, then it is quite possible to achieve what you want through regular sports.
Physiological differences between men and women
It has been proven by many sports researchers that there should be no difference between women’s and men’s training. Women have the same muscles as men, but their volume is less. This is because the average man is taller and larger than the average woman.
The main differences relate to the structure of the skeleton and internal organs. In women, the pelvis is wider, and the internal organs are located slightly higher in relation to the skeleton. With age, as well as with a lack of muscle mass, lowering of the internal organs occurs. This is another reason women need strength training.
Another difference is due to the female cycle. In the menstrual phase, women are advised to reduce the intensity of loads, exclude abdominal exercises from the training program, as well as basic exercises (squats, deadlifts, lunges, bench press), since they increase intra-abdominal pressure and can provoke bleeding.
As for strength, the strength of the muscles of the lower extremities in women is 25-30% lower than in men, and in terms of the strength of the muscles of the upper body, women lose by 43-63%. This is due to the higher fat content in the female body and the small volume of muscles. There is no difference in the structure of the muscles themselves – the ratio of fast and slow muscle fibers. This means that women can do as many reps per set as men.
Organization of women’s workouts
There are no “feminine” and “masculine” exercises. If most women are not given pull-ups, it is not because pull-ups are a male exercise, but because of the weak shoulder girdle and back muscles. Both men and women should squat similarly. Squats are not a women’s exercise, but a basic exercise that affects the entire thigh.
Both men and women need to gradually strengthen their exercises in order to achieve the desired result. In this case, you should always adhere to the following principle: act from simple to complex. You should not do numerous workouts with low weight, 2-3 exercises for the muscle group with heavy sports equipment and on strength machines are enough.
If during training you do from 1 to 5 repetitions, you will increase strength indicators; 6 to 12 – increase muscle volume; more than 12 repetitions – develop endurance. It is impossible to develop all qualities at the same time. Each workout program is tailored for a specific goal. For example, let’s say you have been working on endurance for two months. Muscle endurance will then allow you to lift more weight and master the muscle building program.
In addition to strength exercises, there should be cardio loads for the normalized work of the heart. Strength training can help reduce body fat and build muscle. Remember that your muscles will grow in volume if you eat in excess of calories. If you create a moderate deficit in your diet, you will burn subcutaneous fat. Beginners can simultaneously increase muscle volume a little and burn subcutaneous fat at the same time. With an increase in training experience, this will become more difficult.
To have a beautiful figure and attractive appearance, it is not necessary to constantly sit on diets that deplete your body and not leave the gym for days. It is enough to exclude fatty foods, some flour products from your diet and add more fiber and protein. It is also advised to change the cooking method. The most useful way is to steam it. Nutrition should be supported by regular strength training (2-3 times a week) and cardio. If you stick to these tips, the result will not be long in coming.