Women and Weight Training

Just ten years ago, it was rare to see a woman in the weight room pumping iron along side the men. These days, however, there are an increasing number of women lifting weights. Not only are the young and fit lift in the weights, it is not uncommon to see older or less fit women Lifting as well.

Fitness Consultant:

So why the sudden interest in strength training? For one thing, research supporting the health benefits of resistance training continues to grow. Recent studies show that moderate to high intensity weight training just two to three days a week can improve strength and endurance,reduce body fat, increase bone mineral density [BMD], lower bad and increase good cholesterol, improve cardiovascular function, and boost metabolism.

A sedentary individual just starting a resistance-training program can expect a 25 to 30 percent increase in strength over six months of resistance training. For healthy individuals under the age of 60, performing eight to ten different exercises [that train major muscle groups] two to three days a week is a good place to start. One to two sets of eight to twelve repetitions per exercise is recommended, and as you get stronger, first increase the number of repetitions, then the weight. To avoid injury, start with less weight and perform only one set. As your comfort level improves, increase the repetitions to ten to fifteen before increasing the weight.

To reduce the risk of injury and prevent soreness, it is important to include an adequate warm-up and cool-down routine, maintain proper body alignment, practice proper exercise and breathing techniques, progress at an appropriate rate for your fitness level, and include at least 48 hours of rest between workouts.

The knees and low back are especially susceptible to injury. If you have a pre-existing knee injury or are susceptible to knee injuries, limit your knee flexion during Lower body exercises such as squats and lunges. Always perform Lower body exercises in a controlled manner and for squats and lunges in particular, keep the knees aligned with and do not extend beyond the toes.

To protect the low back, perform exercises with weights as close to the body as possible. One way to do this is to use weight machines instead of free weights, as weight machines typically require less skill and provide greater support for the lower back. Strengthening the abdominal muscles also provides low back support. For abdominal exercises performed while lying on your back, keep your pelvis in a neutral position and low back on the floor.

Breathing technique is also important when lifting weights. If you hold your breath during strenuous exercise, you can limit blood flow to the heart and brain which can make you dizzy or even cause you to faint. Keep your breathing as natural as possible and practice exhaling during the exertion phase of the exercise.

Keep in mind that you don't have to become a body builder or even strive to look like one to reap the benefits of a regular, well-designed resistance-training program. To increase your workout effectiveness, keep a log of the weights lifted, repetitions, and sets. Most importantly, remember to move at your own pace and keep it fun!


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