By Coach Cory Woolf
Women and strength training is always a tricky topic to navigate. Strength training has long been dominated by stereotypes and misconceptions that often deter women from lifting weights. However, the body does not discriminate, and the benefits of strength training apply equally to both men and women. Overcoming these barriers is crucial for women’s long-term health and well-being.
Barriers to Strength Training
1. Fear of Becoming Bulky or Too Muscular: This is one of the most common misconceptions in strength training. Let’s make this clear, nature did not design women to look and grow the way as men do. Women have lower levels of testosterone (~15-20% lower concentrations), which makes it awfully hard for them to develop large muscles like men. Testosterone plays a key part in muscle protein synthesis and men tend to consume more protein in general, therefore allowing greater size in muscle mass. Fortunately, women produce more estrogen, which plays a key role in recovery for them.
2. Intimidation: Walking into a gym dominated by men can be scary thing for anyone, especially for women who may feel out of place or judged. Not much more needed here.
3. Lack of Knowledge: Many women are unsure how to start a strength training program, what exercises to do, how many reps, sets, etc., which can also make it difficult to start.
4. Social Stigma: There’s still a belief that women should focus solely on cardio or “light” exercises, rather than lifting heavy weights. Though, cardio training has its benefits, strength training is just as important if not, of more importance.
Other common barriers include, lack of motivation, fear of getting hurt, and having no time. No body is motivated all the time. Strength training can reduce the risk of injury when done properly. Lastly, everyone has time. You’re just not prioritizing strength training or working out.
Why Women Should Strength Train
1. Improved Overall Health: Strength training offers several health benefits including an increase in bone mineral density, improved metabolism, better cardiovascular health, improved sleep quality and a reduced risk of injury just to name a few.
2. Body Composition: Unlike cardio exercises alone, strength training helps build lean muscle mass, which can lead to a toned and strong physique.
3. Boosted Confidence: Mastering new exercises and seeing progress in strength and body composition can boost self-confidence and empowerment.
4. Functional Strength: As you become stronger, everyday tasks start to become easier, such as, carrying bags of groceries in the house, doing yard work or keeping up with children. How about that cranky jar of pickles you can’t seem to open? Screw getting your husband when you can open it on your own.
5. Long-Term Wellness: As we all age, maintaining muscle mass becomes increasingly important for preventing age-related health issues like osteoporosis (decrease in mineral and bone density) and sarcopenia (muscle and strength loss as you age). Not to mention many studies show that regular exercise can help reduce the risk of cognitive impairment and dementia compared to those who don’t.
Overcoming Barriers
To break down these barriers, women can take several steps:
• Education: Educate yourself on the benefits of strength training and how it can enhance your overall health and wellness.
• Start Small: Begin with bodyweight exercises or light weights to build a nice foundation of strength and build confidence in the weight room. As you get stronger and more confident, you can progress to harder exercises and heavier weights.
• Seek Support: Consider working with a personal trainer who understands your goals and can create a personalized strength training program for you. A trainer can teach you proper form on exercises and progress them as you become more comfortable and confident.
• Find a Comfortable Environment: Find a gym or workout space where you feel comfortable and supported. There are plenty of gyms that have a welcoming community and a strong support system for you to grow in and get the help you need.
Strength training is not just about lifting the weights; it’s about breaking down barriers and empowering women to take control of their health and fitness. Strength training is not a quick fix or overnight success, it’s a lifestyle and takes discipline and dedication to achieve the body and mindset you want to strive for. Start your fitness journey today and see improvements in all aspects of life.
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