Statistics have shown that 54% of gym members and 76% of attendees at gym classes, such as indoor spinning, are women*. Despite these statistics, the number of females who include strength training in a fitness programme is relatively low.
There is a common misconception among women that strength training will bulk them up; however, high levels of oestrogen can make it difficult for women to become overly muscular. A feeling of intimidation when working out with weights in potentially male-dominated areas of the gym can also make strength training a big turn-off.
Here we answer some frequently asked questions about strength training for women and highlight the health benefits it has.
WHAT IS STRENGTH TRAINING?
Strength training involves using your body weight, resistance bands and weights, such as dumbbells, kettlebells and medicine balls, to build strength, endurance and muscle. As you become more experienced, slowly increasing the resistance and upping the weights will encourage your muscles to grow stronger.
At our Bracknell and Slough gyms, we have ladies only areas that allow women who prefer female-only environments to feel relaxed and confident. These spaces feature state-of-the-art equipment that includes soft grip free weights and resistance machines for strength training, as well as cardio equipment.
WHAT ARE THE BENEFITS OF STRENGTH TRAINING?
What aren’t the benefits might be easier to answer! As well as helping to maintain general physical health as we get older, strength training can:
- Encourage fat loss
- Relieve back pain, as it can help to retrain your movement patterns
- Improve balance
- Increase bone density, helping to reduce the development of bone weakening conditions such as osteoporosis
- Improve mental wellbeing
- Support posture
Whilst strength training may not burn as many calories as more cardio-based exercises, it will help you maintain and improve healthy body fat, and combat against weight-based diseases such as diabetes. Increasing your muscle mass will support you in improving your metabolism, meaning you will burn additional calories in the hours after training.
HOW DO I START A STRENGTH TRAINING PROGRAMME?
As with starting any type of fitness plan, always speak to a professional before beginning strength training. Our team of friendly trainers will be able to give advice on the basics and show you how to get started safely, ensuring you do not cause yourself any injuries.
HOW OFTEN SHOULD WOMEN TAKE PART IN STRENGTH TRAINING?
This can depend on your fitness levels before starting and your goals. If you have been taking part in regular cardio exercise, such as running or cycling, you will quickly adapt to strength training. If you’re just starting out, we’d suggest aiming for once or twice a week, with the aim of increasing this to three or four times a week – this will give you plenty of time for recovery.
CAN STRENGTH TRAINING BE INCLUDED IN AN OVERALL FITNESS PROGRAMME?
Yes, definitely. If you workout four times a week, you could start to alternate and focus on cardio one day, then strength training the next, and so on. To add some cardio to your strength training workout, it could be as simple as shortening your breaks, or moving during your intervals. Whereas, by adding some weights to your cardio workout, you can combine the two programmes.
GET STARTED WITH A NEW FITNESS PLAN
If you want to start including strength training in your workout programme, or have fitness goals you would like to achieve, our friendly team will be happy to help. You can take out a membership online or get in touch if you would like to arrange a tour of one of our gyms.
* https://bit.ly/3IEhsY1
