Is strength training suitable for women?

One of the topics I still come across now and then in a not entirely good way. It's clear to me that we could find dozens, maybe even hundreds of similar articles on this topic, with all sorts of opinions on how a woman should exercise and whether heavy weights are a bad thing. But one thing is more than clear - just because we strength train, lift weights and try to improve in our workouts does not mean that we will have huge muscles and working out will make us men!

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On the contrary, strength training has several benefits. I often get messages asking me to "only" firm up my physique, not to gain muscle mass. Ladies, for you who have a similar wish, let me tell you one thing. The fact that we want to have a firm, athletic physique and not a saggy, soft ass with no shape, requires just the muscle mass mentioned. Of course, every movement counts and it's better to have at least some than none, but until we have set a clear plan for strength training that has a head and a tail, exercises all muscle parts (not just the butt) and has an adequate caloric intake, only then will the results start to show.

And I can't forgive myself for one more comment - gaining even a few tens of grams of muscle mass is really very difficult for a woman. Everything has to fit well, you need to have not only a properly set training plan, but also a mastered technique of performing exercises. As well as it is important to learn to feel the muscle in question and engage it exactly as you need.

As a beginner, it can take several months or even several years to learn all these things. And believe me, even after several years of working out in the gym, you definitely won't be a man. With proper exercise, willpower and discipline, you will build the aforementioned firm physique and accentuate your feminine curves. In addition, you will also build more strength, improve your overall physique, be in a better mood and learn a regimen through exercise. And as a bonus, you'll also strengthen your willpower, which you'll often need when overcoming the weights from your last workout.

In gyms, we can often see the cardio area filled with women who are desperately trying to shed excess pounds on the treadmill. Not that cardio is bad, on the contrary. Cardio activity is a great aid in weight loss, improves our fitness and has health benefits too. But even here the simple equation applies - if we want to get rid of fat, we need to be in a calorie deficit. Thus, our expenditure must be higher than our intake.

It often happens then that although women regularly and often exhaustingly run on the treadmill or do other cardio activity, they still do not see the desired results. And even in the number on the scale and a firmed figure can not be spoken of. Why? Just because we throw ourselves into the cardio zone and spend a few dozen minutes doing so x number of times a week doesn't mean the intake and output equation applies to us.

If we don't have the right diet for our goal (e.g. a diet) and we eat as much as we like, from fried foods to sweets, without keeping track of how much we eat in a day, we are right there. 30 minutes of running on the treadmill won't help us if immediately afterwards we go out for coffee and cake with a friend and boast saying, ,,I've been for a run, I can have dessert." That would be lovely and I think whoever came up with the instructions to apply such an equation would deserve a Nobel Prize.

On the other hand, we need to remember that if we exercise or otherwise play sports, that's quite a bit of energy expenditure and we should also be returning it to the body in similar quality nutrients in sufficient quantities. Moreover, when it comes to strength training, the energy expenditure there is much greater than in cardio activity. And above all, through strength training we shape and firm the physique, which doesn't happen with cardio. That's why women who strength train can boast a slim, athletic physique, with round buttocks and firm thighs.

If you're still afraid of strength training and heavy weights in the gym are a dirty word for you, I'm probably going to disappoint you, but I have no other guide on how to achieve a lean, firm physique with rounded curves. That's what's so nice about this sport, it's the same rules for everyone. There is no simplistic guide to boasting a narrow waist and a full, round butt. It all comes down to a properly set and practiced workout, along with an individually appropriate caloric intake combined with cardio activity to support your fitness, health and ultimately the outcome of your diet.

Conclusion

Ladies, don't be afraid to strength train and ditch the pink one-pound dumbbells. Plan your workout in a meaningful and effective way. Besides achieving your dream physique through your diligence, you will finally enjoy such training and welcome every improvement. Exercise doesn't have to be a punishment!

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