Monday, May 2, 2016

For the Woman of Strength - II

“Empowerment lies in finding the strength within and resorting in relentless pursuit of discipline for the extraordinary”

This is a follow up article to the one I had written in April’13. I have been a tad complacent with my writing practise and have been facing a mental writing block from the past few months.
In my previous article, I had written about strength training for women and the importance of strength training for the female population. The current article I would try to focus on some of the myths that are still prominent in the gym for the female gym users. My current article is greatly influenced by Nia Shanks blog and I would suggest the readers go through her website that is addressed at the bottom.

Women going Masculine through Strength training
Plenty of lady members in YFC ask the same question because of this fairly popular myth, do I get huge after lifting weights? No you don’t, it’s the body fat percentage that make you look bigger and that’s a sad truth. Moreover, compared to the male the females have very less amount of the muscle building hormone called testosterone (muscle building). As far as I remember a woman would have around 1/10 amount of testosterone in her body in comparison to the men. Until you do not artificially resort to performance enhancing drug (PED’s) your body is not capable of getting muscular.

Strength training is not the appropriate way to lose fat and get toned
Progressive weight training helps a woman to retain her muscle mass that is required to increase her body metabolism. This increased metabolism improves her ability to burn more calories in comparison to ladies who do not strength train.

Strength training is time consuming
Strength training is not time consuming, a careful planned approach could enable you to get the desired result. However, strength training like any other skill requires practise and would require a certain amount of training to develop an injury free form and technique. As you progress from beginner to an advanced trainer you require time to recover in between sets which is dependent on poundage. Even this can be controlled if you perform the basic compound lifts in your routine.

Strength training is dangerous
Crossing a road is also dangerous, if you do not heed to the traffic rules and regulations. Strength training is no different. We have to invest our time to learn the proper form and technique to be injury free. 

High reps Vs Low reps
Strength training is a skill that needs to be learned and acquired. Any beginner at the start have to go through a very light weight with high reps (*15-20) to understand the dynamics of a particular movement. As you progress from a beginner and move up the hierarchy, you need to challenge yourself with heavier weights. As you start lifting heavier the intensity increases, as a result you end up doing low reps.

Frank Mapranny,


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