The thought of strength (weight) training may bring to mind body builders with six-pack abs and bulging biceps. As a woman, you may not aspire to that physique. You may also wonder, since women produce significantly less testosterone—a hormone that helps build muscle mass—than men, is there any reason to bother with the weights? Men do have greater absolute muscle mass and physical strength than women, but the sexes are equal in their capacity to increase strength relative to their different baselines. For most women, stronger—not bigger—is the goal, and with greater strength come other benefits, some less obvious. Among them are
- enhanced immune function
- increased bone density that reduces the risk of osteoporosis and vulnerability to fractures
- improvement in mood and self-esteem
Strength training also shifts the balance from excess body fat to lean muscle mass, resulting in healthier weight. This beneficial trade-off occurs through enhanced coordination within the nervous system as the neurons that control muscles begin to fire in a more coordinated way. In addition, weight training increases metabolism, another boon to successful weight management. These strength-enhancing sessions need not be watered down from men’s training regimens, experts report. Women are no more likely than men to be injured, provided they receive professional instruction and observe proper technique. Your workout should include free weights, resistance exercise and activities that strengthen your core. Give equal attention to both upper and lower body development. And, you need not limit your strength-building exercise to a gym or physical therapy facility. We can help you exercise at home with simple items such as dumbbells and stretch bands. Before you start a strength-training program, we can help you improve your physical skills by creating exercises tailored to your needs, goals and body composition. This way, you can be stronger, not bigger.
