Strength Training for Women Demystified

When you realize lifting pink dumbbells, gym membership and as seen on TV workout at home programs won’t get you anywhere, then you are ready to discuss strength training.

Many women are brainwashed to believe that lifting heavy somehow magically turns them to “muscle bound” bodybuilders. They don’t realize how hard those dedicated athletes have to work and how much sacrifice they have to make to add those muscles.

And they miss the fact that female hormones, naturally, will limit their muscular development.

The sad part is that this conceptual error for many women causes slow progress in changing their body composition and getting results.

Strength training with progressively heavier weights is one of the surest ways for women to change their body composition to include more fat burning muscle tissue as well as balance the inherent imbalances  related to the anatomy of a female body such as wider hips.

The basic reason behind the connection between heavier loads and strength development is adaption.

Your strength and muscle mass increases only when you subject them to a higher load than they are accustomed to. This higher load means heavier weights.

Next time you hit the weights or avoid training with higher intensity ask yourself this?

Does your personalized workout plan include an intensity higher than what your body is accustomed to?

Only if the answer is yes, you can expect to get stronger with each training session.

Core Strength Exercises

Exercises that Build Core Strength

Exercises to build a strong core treat both the front of your body and the back as one solid unit.

When you transfer energy from your legs to your upper body energy must be transferred through a solid conduit. Weak front or weak back allows the energy to escape and not reach its destination.

With heavy weights energy leakage in front could cause abdominal hernia and if it leaks through the back it could cause herniated disks.

In all core strengthening exercises you need to learn to brace your core which means you tighten all the muscles around your spine. Tightening is not the same as hallowing that happens only in front like belly dancers.

Tightening the core muscle is preparing the body to receive impact like a kick or a punch.