When we think of strength training, we often automatically think of images of Arnold Schwarzenegger and co.: extremely tanned, disproportionate muscle packs, smiling at the camera with their bright white teeth in (far too small) swimming trunks, performing the most absurd contortions on stage.
This is the only way I can explain why so many women still shy away from starting strength training today.
Yet strength training has long since developed from a purely male-dominated area into a holistic fitness practice for women.
In this blog post, I would like to show you why strength training is so incredibly important for women and give you practical tips for a successful start:
Why is strength training crucial for women?
#1: Preventing age-related weakness
Your body tends to lose muscle mass and function over the years.
Sarcopenia can lead to frailty, weakness and balance problems in old age. From the age of 30, between 0.3% and 1.3% of muscle mass is lost each year. Without counteracting this, you will lose 30 to 50% of your muscle mass by the age of 80.
Strength training helps you to build or maintain muscle mass and counteract this loss. In addition, a greater proportion of muscle mass also increases your basal metabolic rate and thus helps you lose weight.
#2: Improving bone health
Osteoporosis is a particularly serious issue for women.
Around 90% of osteoporosis cases are caused by hormones. As oestrogen levels in women fall faster with age than testosterone levels in men, 80% of those affected by osteoporosis are women.
In the absence of oestrogen, bone resorption progresses much faster than bone formation. One in three women falls ill immediately after the menopause (postmenopausal osteoporosis), and from the age of 70, one in two suffers from it (age-related osteoporosis).
Regular strength training, especially with weights, promotes your bone health and can significantly reduce the risk of osteoporosis.
#3: Body shape & definition
Strength training not only shapes muscles, but also helps to tone and define them.
On the way to your "dream body", weights are your best friends.
Instead of tormenting yourself forever on the treadmill, you should only plan pure cardio sessions once a week and otherwise work on your strength and endurance.
Don't let the scales put you off. If you build muscle and lose body fat at the same time, you may not see much difference on the scales. Instead, let your body image and what you see in the mirror be your guide.
And don't worry, you won't look "like a man" in no time. Many women are afraid of that. But men have 10 to 20 times more testosterone, which promotes muscle growth. So it's actually extremely difficult for women to naturally gain the muscle mass of their male training partners.
#4: Mental strength
Strength training requires not only physical but also mental strength.
Overcoming new challenges (e.g. moving heavier weights or performing new exercises and movement combinations) during training helps to develop self-confidence and stamina.
This new mental strength will not only help you to achieve new levels of performance in training, but will also ensure that you are motivated to tackle and overcome challenges in everyday life.
What's the best way to start strength training?
#1: Get a (Personal) Trainer
Before you start strength training, it is advisable to consult a (personal) trainer. Not only will you be given a training programme tailored to your needs and goals, but you will also be shown how to perform the exercises and use the training equipment correctly. As soon as you feel confident, you can of course conquer the training area on your own.
#2: Start with body weight exercises
For beginners, it makes sense to start with bodyweight exercises to learn the basics and develop the right form. Push-ups, squats and lunges are good exercises to start with.
#3: Slowly add weight
Once you have mastered the basics, you can slowly integrate weights into your training. Start with light weights and gradually increase the intensity to avoid injury.
#4: Focus on Full-Body Workout
Women should not just target specific areas of the body. A balanced full-body workout ensures harmonious development and prevents muscular imbalances or injuries.
#5: Rest and regeneration are crucial
Giving your body time to recover is just as important as the training itself. Muscles grow and regenerate during rest periods, so don't overdo it and plan regular breaks.
#6: Log successes
Record your progress - either in a journal or with photographs. This can not only serve as motivation, but also help you to make adjustments to your training plan.
Conclusion: Strength training should be part of your routine
Women of all ages can benefit considerably from strength training. It's not just about physical appearance, but also about promoting health, well-being and mental strength.
The key is to start carefully, listen to your body and integrate training into your lifestyle for the long term. The right amount of challenge and mindfulness will set you on the right path to a stronger, healthier you.
If I can support you on your first steps in strength training for women, then get in touch with me for a non-binding 30-minute introductory call.
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