Strength training for women

Strength Fitness Myths for Women

You definitely need to go to the gym

But no! Strength training for girls, especially beginners, can be done at home. A beginner does not need heavy barbells or complex exercise machines - a couple of dumbbells or weights are enough, which can even be replaced with a rubber expander. And some exercises - for example, push-ups - are done without any equipment at all. Therefore, if you want to train, but are not ready to spend money on a subscription, do it at home.

It is necessary to use sports nutrition

To get faster and better results from strength training, women, like men, need to eat right - maintain a balance of proteins , fats and carbohydrates , monitor the calorie content of the diet, avoid alcohol. But it is absolutely not necessary to use sports nutrition if you are able to put your main menu in order. Do you eat enough protein, vegetables and fruits, get enough sleep, maintain a calorie deficit/surplus, train properly, give your body rest between workouts? Then you do not need protein powders, amino acids, gainers, fat burners, energy drinks and other supplements. If your regime leaves much to be desired, sports nutrition will simply be of no use.

Strength training is harmful to women's health

As Paracelsus said:

"Everything is medicine and everything is poison."

This also applies to strength fitness. Proper training will only benefit your health, while haphazard training with improper technique and inadequate weights will inevitably lead to injury and/or overtraining. The exception is contraindications, which include diseases of the joints and spine, problems with the reproductive, nervous and cardiovascular systems, pregnancy, past injuries and surgeries. But even in these cases, a compromise can be found - you just need to consult a good doctor and enlist the support of a qualified trainer.

Strength training makes girls look masculine

Girls become masculine, first of all, due to hormonal drugs, which are often used by professional sportswomen. An illiterate selection of exercises can also make the figure somewhat rougher. Otherwise, a woman's appearance only benefits from strength training - buttocks become rounded, posture becomes even , the tummy becomes flat, arms and legs become chiseled, and proportions become harmonious.

Benefits of Strength Training for Women

Despite stereotypes and prejudices, experienced fitness enthusiasts know what benefits strength training can bring to women's health. Its beneficial effect on the body consists of the following aspects:

Changes in body composition. Reducing the amount of fat and increasing muscle mass affects not only the appearance. An athletic body stays strong and healthy longer, often protecting its owner from cardiovascular diseases, injuries, joint and spine diseases.

Acquiring functional skills. If you develop your body harmoniously, and not just pump your biceps 3 times a week, over time you will develop skills that will be useful in everyday life - coordination of movements and a sense of balance will improve, strength, endurance and flexibility will increase.

Strengthening the immune system. Women who play sports are more resistant to colds and infectious diseases. And this quality, by the way, is very likely to be inherited by future children.

Acceleration of metabolism. Strength exercises themselves help a woman burn about 500 kcal per hour (the figure varies depending on the intensity of the workout, body weight and other factors). In addition, some energy is spent on restoring the body - muscles, tendons, nervous system. Thanks to this, a girl can stay slim without torturing herself with diets.

Effective stress management. Strength training is the best way to deal with negativity. Firstly, you simply distract yourself from bad thoughts, concentrating on the exercises. Secondly, during training you splash out your aggression - it even fuels your strength. The main thing is not to forget to watch the technique, even if you want to "tear and throw".

Strength Training for Girls: Basic Rules

If you want to train correctly and effectively, becoming stronger, healthier and more beautiful, remember a few basic rules that will help you avoid mistakes, injuries and bitter disappointments.

Adequately assess your strength, health, level of athletic training and well-being.
Always measure the loads according to your capabilities.
Allow your body enough time to recover between strength training sessions.
Focus on compound exercises - they work the muscles in a complex manner, burn more calories than isolation movements, and provide high-quality training stress.
Always monitor your exercise technique and improve it.
Change your training program from time to time (every 6-15 weeks) to progress.
Follow safety precautions even if you exercise at home.
Do not exercise without sports shoes, in uncomfortable clothes or with loose hair.
Don't turn up the music too loudly in your headphones - you need to be able to hear what's going on around you.
Warm up thoroughly before each workout , and then do a cool down ( stretching or light cardio).

Strength Training Program for Women

As per tradition, we have put together a sample strength training program for girls, designed for 3 sessions per week. To reinforce the above, we decided to focus on basic multi-joint exercises. But this does not mean that you need to strictly follow this plan - you can vary the set and order of exercises depending on your preferences, health condition and equipment.

Day 1

Romanian Barbell Deadlift, 4x10-12
Dumbbell lunges, 3x10-12 (each leg)
Lat Pulldown to Chest, 4x10-12
Dumbbell or Butterfly Machine Flyes, 4x12-15
Bent-over barbell chin-ups, 3x12-15
Lying leg raises, 4x15-20

Day 2

Stepping onto a platform (without weights), 3x15-20 (for each leg)
Hyperextension, 4x12-15
Bent-over dumbbell rows, 4x10-12 (each side)
Reverse Bench Dips, 3x8-15
Seated Dumbbell Press, 4x10-12
Crunches on a fitball, 4x15-20
Plank , 3x40-60 sec

Day 3

Back squats, 4x10-12
Weighted Glute Bridge, 4x12-15
Lower block pull to the belt, 4x10-12
Standing Barbell Row, 4x12-15
Dumbbell Bent-Over Raises, 3x12-15
Incline Dumbbell Press, 4x10-12