Many women, even those who frequent the gym, shy away from including strength training exercises in their routine. One of the deterrents is the misconception that lifting weights will bulk them up, making them look muscular. That is not the case, experts say while listing out the importance of strength or resistance training for women.
Women have lower levels of testosterone (a hormone responsible for increasing muscle mass) compared to men. “Women usually do not bulk up during strength training if their goal is for general fitness. They look leaner and stronger,” says Tanuja Panda, a fitness coach from Bengaluru.
Lean muscle and joy
Every day, we do some form of strength training or muscle activation – be it carrying a school bag or lifting a bucket of water or a food container in the kitchen. Strength training at the gym or during any form of activity involving lifting or resistance increases lean muscle and helps reduce body fat.
“Strength training is indirectly there in everybody’s life. However, it is associated with dumbbells and machines,” adds Panda.
It leaves one more energized and happier, says Poornima Jayadeva, a 35-year-old working professional from Bengaluru. Jayadeva was in her first year of college when she developed an interest in strength training. She was curious to know what it felt like to lift weights at a gym.
“The curiosity pushed me. I started researching the topic and went to the gym but it was not consistent initially,” says Jayadeva. “It was during the pandemic that I realised the importance of general fitness.”
Jayedeva felt that being inconsistent was causing her health to deteriorate. She did not feel good about her appearance either. That was when she got back to strength training in a systematic manner.
“When I look back, I can say that I am now healthier and happier. I feel good about myself which keeps me motivated and consistent,” she adds.
Bearing women’s health
Strength training helps in performing any task more efficiently. It helps get rid of lethargy or fatigue. Over time, the improved fitness and muscle conditioning will reflect in the ease of movement one feels tackling the rigours of the day. It is also a stress buster.
“Strength training exercises help reduce mood swings, reduce the effect of osteoporosis, and boost metabolism, strength, and immunity,” says Rashida Munshi, a personal trainer from Ahmedabad.
It tones the body and makes women feel confident and good about themselves. It strengthens the muscles, protects the joints and bones from injuries, increases bone density and significantly improves overall strength.
Nutrition, a big part of a strength training routine, should not be overlooked either. Women should keep tabs on the intake of carbohydrates, proteins and essential fats to ensure the intake of a balanced diet to provide the body with enough fuel for resistance training.
“One cannot eat whatever they want and expect fruitful results, it requires the right guidance and motivation to see the results,” adds Panda.
Women’s strength training program
Experts advise women to lift weights at least three to four days a week. However, every individual is different and so are their goals. So, a trainer or coach should help customise a strength training program based on individual needs. This is more important to those with health issues such as back pain and knee pain, especially in older women.
“To decide the exercise program, basic strength needs to be evaluated. Without this, suggesting exercises is not entertained as it leads to injuries,” says Munshi.
However, women can follow some basic guidelines. Strength training is categorised as push workouts (chest, triceps, and shoulders) pull workouts (back and biceps) or upper body, middle body, lower body, and full body workouts.
“Women can start with cardio and basic strength training without weights and after a week or so, they can start with light weights(1-2kg), gradually increasing the count as well as the weight,” says Munshi.
According to experts, it is important to identify exercises and body parts to work on, and those which need additional attention. Beginners can choose two exercises for each body part.
For the upper body, exercises include push-ups, cleaning and pressing (without weight or with a light load). Middle body or core workout includes planks and full-body sit-ups. The lower body schedule should include squats or step workouts like high knees and spread leg kicks with cardio.
“Strength training exercises can be done for 30-45 minutes but for best results, they need to be complemented with a balanced diet, proper sleep and recovery,” adds Munshi.
Workout routine
It is essential to add a warmup routine for a minimum of 10 minutes before starting the exercises. Pre- and post-workout full body stretch, and specific activation focusing on the targeted muscles of the day is important to avoid injuries and ensure recovery. Warm-up exercises include dynamic stretches, walking or jogging.
Jayadeva trains all her body parts – chest, triceps, legs, shoulder and back – following a five-day schedule.
“I add variations in my exercises to target all the muscles of the body part I am working on. Sometimes I add cardio if I am doing my back and shoulder workout or do chest, biceps, and triceps together,” she says. “When I started, I didn’t have a fixed workout routine. I was sticking to each routine I made for every two months to understand which suited me.”
Over the course of two years, Jayedeva figured out the kind of exercises that suited her body and type and sticks to the routine which is effective for her. However, this kind of long-drawn trial-and-error method may not work for everyone. The best approach is to plan with the help of a coach who can customise the workout and the schedule.
Takeaways
- Women should incorporate strength training in their exercise routine for at least four days a week.
- Strength training helps in improving overall health and performing day-to-day tasks more efficiently. It improves bone density, minimising the risk of health conditions such as osteoporosis.
- Women should customize a schedule in consultation with an expert, earmarking days for upper, middle and lower body workouts.
- Increase the training intensity and the weights in a slow and steady manner, with a proper warm-up, and a stretching routine before and after exercise.
