It is a well known fact that the effects of weight training extend to multiple aspects of our health:
The challenge to most personal trainers is the ability to realise that women will profit from the positive outcomes associated with properly structured and progressive weight training and to relay this message effectively.
First and foremost one must understand that weight training for women is not a separate science to that of males. The key principles of lever arms, time under tension, progressive overload and intelligent programme design apply just as equally to women as they do to men, don't be fooled otherwise!
Of course, there are some differences, but not so much that they require a radically different approach. Though one should always focus on individual differences as opposed to gender differences per se.
There have been many strength studies which have shown women to be weaker than men. Lloyd Laubach reviewed nine studies in 1976 and came to the conclusion that women have, on average, 63% of men’s total strength.
Indeed, if a 60kg woman was compared in strength to a 60kg man (both being trained subjects), the male would test stronger. However, if the test is based on a cross-sectional area of muscle, the differences in strength seem to disappear – females have the same potential for strength development if strength in the genders is compared per cross-sectional area of muscle.
Simply put, women have the same potential to get stronger as their male counterparts if they train using correct protocols.
One of the biggest concerns that women have when it comes to the subject of weight training is the fear of bulking up. The fact is that women who train naturally have a very limited potential to develop a large increase of muscle bulk. I have approached this subject many times with my client base and have always arrived at the same conclusion (supported by a rather gifted strength coach, Charles Poliquin.) Charles Poliquin has spent over 30 years spent training genetically gifted male and female athletes of Olympic calibre. He has stated that he typically sees a gain of about 4kg of muscle with a corresponding reduction in fat mass and overall girth reduction. 1lb of muscle takes up less volume than 1lb of fat, meaning that a woman will 1lb of extra muscle with look ‘smaller’, have greater tone and have a higher metabolism meaning that greater calories are consumed when at rest.
The benefits of good quality muscle mass
In the bodybuilding culture, the holy grail of progress is good quality mass. Unbeknown to most women, they actually want the same thing – except ladies call it toning up. Tissue types cannot morph into other tissue types. What can and does happen every day (when you are training and eating correctly) is the phenomenon of developing increased lean body mass with concurrent fat loss.
A common question thrown around is “Do women have the capacity to build muscle?”
Based on the research, the answer is a resounding yes. In a paper published in the NSCA Journal, multiple studies are cited that show clearly that weight training in women causes “a reduction in fat weight, an increase in lean weight and either no change or only a slight increase in total body weight. All demonstrated significant increases in strength and in most cases these changes were associated with no change or a decrease in lower-body girths and only minimal increases in upper-body limb girth.”
Summary of the benefits of weight training for women