Strength training can reduce body fat and create a sleek physique, making it a perfect exercise regime for women.
Muscle toning or definition is a popular fitness goal. It is essentially achieved by reducing body fat covering the muscles. Strength training (weights work-outs, for example) has all the right effects for this – muscle growth or hypertrophy, leading to increased metabolism and, eventually, reduced body fat.
For most women, bulking up is a major concern. Many women avoid strength and resistance training, or perform it ineffectively. Fear of developing bulky muscles may come partly from seeing the results of bodybuilding, where people consistently pump heavy weights in work-outs, eat high-energy and protein diets and, in some cases, use steroids.
This highlights the flaw in bulk-phobia – growing big muscles is difficult, even for men, who have 10 times more testosterone, respond more with powerful fast-twitch muscles and generally have a mindset suited to the high intensities needed for hypertrophy.
If unwanted muscle mass is an issue, consider these recommendations:
– Have a fitness professional take body composition measurements, such as girth and skin fold, so changes can be quantified, not imagined.
– Use functional strength training, incorporating free and body-weight exercises, fitballs, and other tools, which challenge stabilising muscles. Flexibility is a feature of this work-out style, preventing the development of short, tight muscles that create the stiff movement seen with some bodybuilders. Multi-joint resistance exercises utilising balance and flexibility, use more energy than isolated, stable exercises.
– Despite the ‘high repetition, low intensity’ theory often sold, research on women’s exercise supports eight-12 repetitions of moderate to high intensity. Full-body circuit-style training three times weekly is very effective for muscle toning. Use higher repetitions as a last resort to shift undesirable mass.
– Combine or alternate aerobic exercise with the resistance work. Optimally, perform it last, as the body’s aerobic adaptations work against the muscle-building ones, and use an interval approach for maximum impact on metabolism.
– If one muscle group is responding excessively, have a trainer assess muscle imbalances and movement patterns. For example, overactive quadriceps are often influenced by tight hip flexors inhibiting the butt muscles, and pushing through the forefoot during exercises such as lunges is common in people with dominant quads. Also, try decreasing the number of sets or exercises targeting the problem area, and reduce work-out frequency on the muscle to once every six days.
Strength training is an invaluable way to improve health and fitness. Performed the right way, in combination with proper nutrition, it can create a sleek and athletic physique, without unwanted size.
