When walking into a gym, women have historically been found mainly on the cardio machines and in fitness classes with baby weights in their hands. With the push for females to lose weight and the desire to be thin, the idea of lifting heavy is intimidating for many.
However, research is showing that there are amazing health benefits for women who participate in heavy strength training.
In this post, I’ll discuss some of the many benefits of strength training for women, some of the fears to lifting heavy, and how a physio can help bridge the gap.
The benefits of strength training for women
There is an endless list of strength training benefits including a reduced risk of chronic illness, pain management, improved balance, injury prevention, and improved mental health and self-confidence. In addition to these, women can actually gain benefits that are specific to them. Women’s bodies are unique because as they age and lose estrogen, there is a loss of stimulus for their muscles to grow and their bones become more osteoporotic. Therefore, for women specifically, strength training is vital to combat the muscle and bone density loss that comes with the hormone changes with aging.
But why exactly should women focus on lifting heavy?
Women need to make sure that they are training for hypertrophy (muscle growth) to make the strength adaptations to help handle the loads of life. To achieve this, there needs to be a proper stimulus to the muscles so that they will adapt and become stronger. The load must be heavy enough so that the final repetitions are very challenging.
With light weights, this will take more time, energy and muscle burn to reach the necessary level of muscle fatigue which results in many individuals taking a break before actually inducing muscle hypertrophy. Therefore, the most efficient and effective form of strength training to build muscle is lifting heavy. This way, the muscles can generate enough activity to create muscle adaptation that ultimately helps with feeling your best and promoting longevity.
Why are females still so afraid of lifting heavy?
More recently, there has been an amazing shift where women are starting to include more weightlifting into their fitness programs. However, there still seems to be hesitation with lifting heavy.
Why is the gender divide still so prominent in gyms?
Here is a list of common fears women have and how I would encourage you to reframe your thinking:
- Fear of the gym environment. Gym anxiety is a real fear for many. That being said, getting started is the hardest part and then it just gets easier from there. Some quick tips for getting started include getting a tour of the gym/equipment from a staff member, looking for women-only gyms for increased comfort, and taking a look at online/in-person strength training resources to build your confidence with movement patterns.
- Fear of getting “bulky”. Realistically, it would take a TON of time and effort plus the right genetics to be able to build giant muscles. Without a predisposition to gain muscle really quickly, it is actually difficult to get bulky.
- Fear of getting injured. Without proper guidance, this is a very reasonable fear. Luckily, there are so many resources (hello physio!) that can help you build up your strength safely. When getting started, remember to sufficiently warm-up your body and to start slow and gradually add more weight over time.
Why should you work with a physio?
Finally, if you are interested in jumping into heavier lifting but need some extra guidance, here are the top 3 reasons why you should work with a physiotherapist:
- We all started somewhere. As physios, we know how it feels to be a beginner getting started in the gym and feeling the anxiety of being a newcomer. We can relate to your experience and help by giving advice to feel more comfortable. Working with a physio also allows you to build up your confidence with lifting in a private space. Everyone deserves to feel comfortable in the gym and the first step is learning proper technique and familiarizing yourself with strengthening exercises – which all happens at physio.
- We know your body. Physios are highly trained in understanding how the body works and recognizing specific abnormal movement patterns. We can make sure that you are safely progressing and dealing with any pain flare-ups by supplementing strength training with manual therapy. If issues arise, we can give you advice and guide you in the right direction.
- We know YOU. Physios can prescribe you specific exercises that are targeted to your goals and work with your specific lifestyle. There can be a plethora of barriers to lifting and we can work with you to figure out how to best navigate them.
At the end of the day, I believe that women should benefit from strength training, just like everyone else! With the numerous benefits, strength training is non-negotiable. And lifting heavy is the most effective way to gain access to the amazing benefits.
So, it’s time to put down the pastel-coloured 2 pound weights and go lift something heavy!
If you’re looking to safely and effectively add strength training into your exercise routine – you’re in the right place.
Book an Initial Physiotherapy Assessment with myself or one of our team members HERE to discuss your goals and concerns and to get a plan started.
by: Sarah Micks, Registered Physiotherapist
References:
The Dr. Gabrielle Lyon Show: Can Women’s Health Get Better With Age? Stacy Sims PhD
Huberman Lab: Dr Gabrielle Lyon: How to Exercise and Eat for Optimal Health & Longevity
The Mel Robin’s Podcast: Look, Feel, & Stay Young Forever: #1 Orthopedic Surgeon’s Proven Protocol.