Strength Training for Women

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pixidaisy

Joined: Jan 10
Posts: 548

      quote  
Posted: 15 Sep 2011, 11:37
I have seen this a million times on here and I know it has been covered a million times but for women who are starting to strength train and are very hesitant because they are afraid they will get bulky.


I am new to strength training BUT I have done alot of research and reading and this is only a small amount of the informaion I have found.

Strength Training For Women

This states:

How Women Should Train. Same as men. Same exercises. Same sets & reps. Same programs. If your goal is toning up & losing fat, strength is your tool.

Look at the women at CrossFit. Example picture top right: Annie. They’re athletic, in shape & not bulky. Their secret is simple: training hard, consistently & eating healthy.


and this has also been very helpful.
Womens Fitness Bible

There are also several other members on here who are doing just this and look very wonderful, athletic, sexy and in shape.

So if you are serious about weight training please do some research, drop the low weights with millions of reps and get into a program that is similar to something a man would do.

Our testosterone levels are lower than mens which is why we DO NOT bulk up like men do.


You say you want a cheeseburger but all I hear is "I need love" - a comic strip on the fridge at work.

You have failed only when you quit trying. Until then, you're still in the act of progression. So, never quit trying and you'll never be a failure.

My Blog
http://pixpocketlint.wordpress.com/
Smoked

Joined: May 11
Posts: 79

      quote  
Posted: 15 Sep 2011, 12:53
Good advice as mentioned in another thread. Very common misconception among women.

There isn't much that's hotter than a woman pushing it hard in the gym not afraid to push her limits.

Not much is more amusing than watching a woman (or man) do 50 reps with a 2 lber Smile
pixidaisy

Joined: Jan 10
Posts: 548

      quote  
Posted: 15 Sep 2011, 13:05
Not gonna lie, I was under that impression too until I started actually reading things before I got into anything.

I do find it amusing when some of the guys at the gym seem to be doing an awful lot and then I notice they are at weights that are lighter than mine lol.

You say you want a cheeseburger but all I hear is "I need love" - a comic strip on the fridge at work.

You have failed only when you quit trying. Until then, you're still in the act of progression. So, never quit trying and you'll never be a failure.

My Blog
http://pixpocketlint.wordpress.com/
philafood

Joined: Feb 11
Posts: 56

      quote  
Posted: 15 Sep 2011, 13:31
Great post, thanks @pixidaisy for attempting to put the myth to rest! Heavy weights are the way to go!
pixidaisy

Joined: Jan 10
Posts: 548

      quote  
Posted: 15 Sep 2011, 13:35
Well I know it wont put the myth to rest but maybe it will help someone. I am just tired of reading the same thing over and over again.

You say you want a cheeseburger but all I hear is "I need love" - a comic strip on the fridge at work.

You have failed only when you quit trying. Until then, you're still in the act of progression. So, never quit trying and you'll never be a failure.

My Blog
http://pixpocketlint.wordpress.com/
greerp

Joined: Apr 11
Posts: 496

      quote  
Posted: 15 Sep 2011, 13:48
Great post. Two thumbs up!!
FeralGeek

Joined: Aug 11
Posts: 6

      quote  
Posted: 15 Sep 2011, 14:14
The only muscular bulky women are body builders that train for years to look like that. Also they are taking testosterone injections. Women do not naturally produce enough testosterone to produce that amount of lean muscle mass (usually). Hell, even in the off season a lot of women bodybuilders get the body fat % back to a normal range and don't look too bulky at all.
reti856

Joined: Mar 11
Posts: 456

      quote  
Posted: 15 Sep 2011, 14:20
Smile
greerp

Joined: Apr 11
Posts: 496

      quote  
Posted: 15 Sep 2011, 14:35
I would also like to add that women should have realistic expectations about adding muscle. 1 lb of muscle a month under ideal conditions is what we can expect to gain. Ideal = training hard and eating enough calories and protein.
pixidaisy

Joined: Jan 10
Posts: 548

      quote  
Posted: 15 Sep 2011, 14:40
lol Greer took what I was gonna say!

You say you want a cheeseburger but all I hear is "I need love" - a comic strip on the fridge at work.

You have failed only when you quit trying. Until then, you're still in the act of progression. So, never quit trying and you'll never be a failure.

My Blog
http://pixpocketlint.wordpress.com/
greerp

Joined: Apr 11
Posts: 496

      quote  
Posted: 15 Sep 2011, 14:42
I was in your brain stealing yur thoughts!!
pixidaisy

Joined: Jan 10
Posts: 548

      quote  
Posted: 15 Sep 2011, 16:02
So you are the reason I got a brain ache!! lol

You say you want a cheeseburger but all I hear is "I need love" - a comic strip on the fridge at work.

You have failed only when you quit trying. Until then, you're still in the act of progression. So, never quit trying and you'll never be a failure.

My Blog
http://pixpocketlint.wordpress.com/
ktfitzgerald

Joined: Apr 11
Posts: 64

      quote  
Posted: 15 Sep 2011, 16:15
Greerp - Thanks for the info on how much muscle can realisitcally be gained in a month! Unfortunately it makes me realize it will be much harder for me to regain the muscle mass that I have recently lost due to the inactivity I've been forced into since surgery. I can tell you I've certainly lost more than a pound of muscle in the last month! It stinks that it will take me much longer to gain it back than it did to lose it!
greerp

Joined: Apr 11
Posts: 496

      quote  
Posted: 15 Sep 2011, 17:21
ktfitzgerald wrote:
Greerp - Thanks for the info on how much muscle can realisitcally be gained in a month! Unfortunately it makes me realize it will be much harder for me to regain the muscle mass that I have recently lost due to the inactivity I've been forced into since surgery. I can tell you I've certainly lost more than a pound of muscle in the last month! It stinks that it will take me much longer to gain it back than it did to lose it!


That sucks. There might be ways to sustain the muscle you have. Check out the bodybuilding.com forums. Ask around in the female section. Some one may have some ideas. It may just come down to keeping your protein levels up.
krystynecar

Joined: Oct 10
Posts: 153

      quote  
Posted: 15 Sep 2011, 21:07
If you have been an active person the recovery period of a three month lapse in exercise is only 3 weeks - one of my students plays on the national rugby team and had to undergo surgery for a torn rotator cuff. She was devastated that it would mean the end of her career - her doctor, coach and trainer all said the same things - three weeks to get back to where she was - she has made a complete recovery!
don't let your struggle become your identity!
Oddity

Joined: Aug 10
Posts: 280

      quote  
Posted: 15 Sep 2011, 21:25
It's more challenging to build new muscle that to rebuild lost muscle.

The phenomenon of retraining going faster than training is often referred to as muscle memory, I believe (though I think that's also used to refer to remembering how to do the movement).

As I understand it the fitter you have been, the more you resist detraining and recover faster.





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