Strength training is not just for blokes!

For many women, and certainly most new female clients that come to me, the idea of resistance training (also referred to as weights or strength training) conjures up one image - 'bulk'! They believe that if they start working on their strength and lifting weights then they will become all macho and turn in a female Arnie! Good news - this is just not true. Of course if you want to become the next crowned queen of body building then that's fine but be prepared for many, many years of dedication and a very strict lifestyle choice.

You don't need to worry!

It is extremely hard to create bulk, especially for women, so you don't need to worry on that front! You would need to continually eat an excessive amount of calories (as well as the right sort and at specific times) and a lot (and I mean a lot) of weight lifting! No bulking happens by accident, it involves a lot of planning and a lot of hard work.

Women do not have the the required levels of testosterone (primary muscle building hormone) to 'bulk up' and in fact have 15-20 times less than men.

You can be toned without being bulky! Many women do like to have 'toning up' as part of their initial requests and fitness goal, followed closely by 'but I don't want to look like a body builder'! In reality most of the time this request means that they are looking to slim down and reduce body fat. However as 'muscle tone' comes about from visually increasing the size of muscle tissue a little whilst shedding fat, this is often achieved anyway by the fact that they are participating in structured and consistent exercise whilst making positive changes to their diet - win, win!

Benefits of resistance training:

When we talk about resistance training we are referring to any form of exercise where we lift, push or pull against resistance. This can be achieved by using dumbbells, barbells, machines, resistance bands, kettlebells and the most accessible of all - bodyweight.

I always include resistance training in all my clients' programmes and not one is yet to complain that they have become too bulky. Engaging in lifting a few weights can have enormous benefits on your health and I would strongly recommend to everyone at any age. In recent years there has been significant research into the benefits of strength training for people of all ages and abilities and it is never too late to start providing it is done so in the right way, with consideration to ability and any known medical conditions, for example osteoporosis. Unfortunately women are more likely than men to develop this condition. Apart from women having a lower peak bone mass than men in the first place, we also have the disadvantage of the dreaded menopause and decreased oestrogen levels which contributes to a more rapid loss of bone density.

There are many benefits to be gained by undertaking some strength training, click on the graphic for a little more on five important ones.

The bottom line

If you are looking to improve health and fitness levels, don't ignore resistance training - it can do a lot for you:

• improve bone health

• increase muscle mass

• reduce body fat

• reduce blood pressure

• improve cholesterol levels

• improve heart condition

• improve strength and function for daily activities

• improve balance and coordination

• better body composition

• improved performance at other sports by providing greater strength, endurance and power

It is recommended that we undertake some form of physical activity everyday and should engage in resistance training twice a week! If you are looking at losing a little weight and want to trim down then remember any weight loss programme starts in the kitchen. Some tweaks at meal times along with an appropriate exercise programme which incorporates both cardio and resistance will provide you with all you need. For more information just get in touch