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Thread: Women And Weight Training: Debunking The Myths

  1. #1
    God/dess Will's Avatar
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    Default Women And Weight Training: Debunking The Myths

    Why Women Need Resistance Training!

    Here we are, the year 2008, and it’s stunning to me that myths surrounding weight training and women still exist, and worse yet, it’s the same myths I was hearing a few decades ago! It seems I can dispel these myths ’til I’m blue in the face, and yet, they persist! In addition to the myths, it seems many women are simply unaware of the many benefits weight training ( also called resistance training or strength training) - can impart. Some of those benefits are sex specific in fact, that is, they are specific to women.
    The following review below from the “THE PHYSICIAN AND SPORTS MEDICINE” May issue covers the major myths, which are:

    • 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.

    For commentary on those myths above, see the review below. In addition to covering the myths, the review does a fine job of listing the benefits for women, which are :

    • Enhanced bone modeling to increase bone strength and reduce the risk of osteoporosis
    • Stronger connective tissues to increase joint stability and help prevent injury
    • Increased functional strength for sports and daily activity
    • Increased lean body mass and decreased nonfunctional body fat
    • Higher metabolic rate because of an increase in muscle and a decrease in fat
    • Improved self-esteem and confidence



    One benefit I think this report missed, is strength training reduces the risk of sarcopenia. Sarcopenia is an age related loss of muscle mass which negatively impacts health of men and women.
    However, because women have less muscle mass to begin with, they are at a greater risk of sarcopenia as they age. I highly recommend women reading this also read my article on sarcopenia and how to avoid and or treat it. Most women are aware of osteoporosis -as it’s been drilled into their head via the media - but know little of sarcopenia, which is arguably more important to women than osteoporosis!
    Without further delay, here is a great review on the importance of strength training for women with some old, yet enduring, myths debunked!



    Full report here:

    http://www.brinkzone.com/blog/genera...ing-the-myths/

    See you in the gym ladies!
    A cunning linguist...

  2. #2
    God/dess Will's Avatar
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    Default Re: Women And Weight Training: Debunking The Myths

    Quote Originally Posted by Guenevere View Post
    Thanks Will! I've been using a resistance band along with the treadmill which I do an alternating run/walk for approx 25-30 min. I have a questions for you, does it matter if I do treadmill first or would I get better benefits doing it after?
    As a general rule, you are better off doing aerobics after resistance training, vs the other way around. I generally recommend people do them on different days however, but at the intensity levels you are at, doing them together is probably fine. If you are training at home, have you ever seen a TRX Suspension Trainer? Those things are the schnizzle for training at home:

    TRX Trainer

    With a treadmill, TRX, balance ball, and perhaps a few weights, you can design very effective workouts at home. That's pretty much the set up I have at home when I can't get to the gym. Here's a vid of yours truly training on that set up:

    http://www.youtube.com/watch?v=p6IsTkQ5Xbg
    A cunning linguist...

  3. #3
    God/dess princessjas's Avatar
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    Default Re: Women And Weight Training: Debunking The Myths

    ^^So I should be lifting before my cardio, not after? I do cardio 6-7 days a week, 45-60 min of really intense cardio, and lift to exhaustion (high weight, low reps) every other day.

    The weight training really wears me out though so I would have to cut my cardio intensity down if I hit the weights first. (I can't really take time to do 2 seperate workouts which might be ideal.)

    ETA - Oh, I am living proof that women don't bulk up! I lift hard and am pretty strong for my size, but I have no obvious muscles in my upper body. None! I'm soft and curvy just like I've always been...as a matter of fact, I WISH my arms and shoulders looked a bit more toned.
    "I hear you calling and it's needles and pins. I wanna hurt you just to hear you screaming my name...You're poision. but I don't wanna break these chains.... I wanna love you but I'd better not touch."

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    God/dess Will's Avatar
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    Default Re: Women And Weight Training: Debunking The Myths

    Quote Originally Posted by princessjas View Post
    ^^So I should be lifting before my cardio, not after? I do cardio 6-7 days a week, 45-60 min of really intense cardio, and lift to exhaustion (high weight, low reps) every other day.

    The weight training really wears me out though so I would have to cut my cardio intensity down if I hit the weights first. (I can't really take time to do 2 seperate workouts which might be ideal.)
    Optimally, I would rather see people alternate them:

    Monday lift weights
    Tue aerobics

    etc.

    Weight training done correctly is very demanding, and you need to recoup from it.

    As a rule, aerobics decreases resistance training performance, but not the reverse.

    And speaking of really intense exercise sessions for optimized fat loss:

    http://forum.stripperweb.com/showthr...84#post1826184
    A cunning linguist...

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    God/dess Paris's Avatar
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    Default Re: Women And Weight Training: Debunking The Myths

    Hi Will! Haven't seen you around in a while. What's new?


    Promote yourself and earn more money! This is a business that is owned by strippers for strippers. Let's make that money!


  6. #6
    God/dess Will's Avatar
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    Default Re: Women And Weight Training: Debunking The Myths

    Quote Originally Posted by Paris View Post
    Hi Will! Haven't seen you around in a while. What's new?
    Same sh$t, different day. Economy still sucks, I'm still short, and goofy looking, but all things considered, it could be worse. How about you?

    Things have been well on SW since last I visited?
    A cunning linguist...

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