Getting The Strength Training Myth In A Chokehold :
When we really pin down the strength training myth, we find it often starts with how many of us define "strength training exercises." What typically comes to mind are vein-rippled monster men doing squats or bench presses with a Volkswagen-sized stack of plates on each end of the barbell.
But that's not all there is to it - you need to realize strength training is not synonymous with weightlifting, power lifting, or bodybuilding.
Yes, these sports do depend on strength training exercise, but keep in mind that many other sports do as well. For instance, softball, volleyball, basketball, and rowing teams all depend on strength training to accomplish their goals, yet they all feature rather normal-looking athletes, male and female.
When it comes down to the meat and gristle, resistance training is no more than contracting your muscle against an opposing resistance, such as gravity - as is the case in weight lifting. The aim is to increase your anaerobic endurance, your strength, and/or the size (bear with me) of your skeletal muscles.
Resistance doesn't have to come from gravity - it can also come from hydraulic forces (machines), elastic forces (resistance bands), or the force of your own opposing muscles (isometrics).
Some of the methods of strength training for women simply leverage body weight. Think your run of the mill calisthenics or the more trendy Pilates.
Don't be afraid to stick with good old-fashioned weights though either; there's no reason to shy away from them. Just use lighter weights with more repetitions. 10 - 12 reps per set is a good average for women, and you can increase the weight as you get stronger.
But that's not all there is to it - you need to realize strength training is not synonymous with weightlifting, power lifting, or bodybuilding.
Yes, these sports do depend on strength training exercise, but keep in mind that many other sports do as well. For instance, softball, volleyball, basketball, and rowing teams all depend on strength training to accomplish their goals, yet they all feature rather normal-looking athletes, male and female.
When it comes down to the meat and gristle, resistance training is no more than contracting your muscle against an opposing resistance, such as gravity - as is the case in weight lifting. The aim is to increase your anaerobic endurance, your strength, and/or the size (bear with me) of your skeletal muscles.
Resistance doesn't have to come from gravity - it can also come from hydraulic forces (machines), elastic forces (resistance bands), or the force of your own opposing muscles (isometrics).
Some of the methods of strength training for women simply leverage body weight. Think your run of the mill calisthenics or the more trendy Pilates.
Don't be afraid to stick with good old-fashioned weights though either; there's no reason to shy away from them. Just use lighter weights with more repetitions. 10 - 12 reps per set is a good average for women, and you can increase the weight as you get stronger.
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