Friday November 18th

Workout of the day

Training:
Deadlift 3-3-3-3-3

WOD:
Complete 5 rounds for time of:
7 Deadlifts (225/155lbs)
11 Burpees
(30/15lb vest)

 

For the ladies... 

Strength Training for Women

Aug 27th, 2007 by Mehdi |

I know this girl. She used to go the gym 5 days a week. Alternating cardio machines for 90 mins. She wasn't overweight. But neither was she "toned" as she desired. She was skinny & fat.

Yes that exists: skinny & fat. That's how you become when you don't give your body the nutrition it needs for recovery. Your body burns muscles & holds fat.

I told her once to get into strength training & eat more healthy. But I got the classic response: "I don't want to end up bulky & muscular like a man".

You Won't Get Bulky. Remember: your bodyweight depends on the amount of calories you eat & expend. Strength training will make you gain muscle & lose fat. But you'll stay at the same bodyweight unless you start eating more.

Women have lower testosterone levels than men. Muscle mass & strength depend on your testosterone levels. The only way women can get as muscular as man is by using steroids or pro-hormones.

Benefits for Women. I wrote about the reasons to start strength training in the past. They're the same for women:

• Less Fat. More muscles, decreased body fat at the same bodyweight.
• Balanced Physique. Many women are skinny in the upperbody & bulky in their legs. Strength training will balance your physique.
• Increased Bone Density. Lifting weights prevents osteoporosis.
• Blood Circulation. Helps combat cellulite on thighs & glutes.
• More strength. Pregnancy, holding baby, householdery,... gets easier.
• Fun. Women really like sports from my experience, especially when they have fun while getting results.
• Physical Activity. Whether it is strength training or something else: you need physical activity to stay "sane".

How Women Should Train. Same as men. Same exercises. Same sets & reps. Same programs. If your goal is toning up & losing fat, strength is your tool.

Focus on getting stronger on the Squat, Bench Press, Deadlift, Overhead Press &Pull-up. Get on the beginner strength training program.

Women's Results. The difference in testosterone levels will influence the results you'll achieve as a woman. In general:

• Increased muscle mass. But less than a man.
• Decreased body fat. 16% for women is the same as 10% for men.
• Increased strength. But again less than a man.

In terms of physique, look at the women at CrossFit. Example picture top right: Annie. They're athletic, in shape & not bulky. Their secret is simple: training hard, consistently & eating healthy.

*********

For research purposes and further proof....http://crossfitbabes.tumblr.com/

 

Comments

[Keri Lanz]

Thanks for posting the article, Doug. To all the ladies out there who are just starting out here at CFSS, this article is right on target. Strength training is not going to make you look bulky and beastly. It’s going to make you feel better, stronger and more confident in everything you do in the box and your life. Just ask or better yet look at any of the women who have been here for a while. So push yourself and don’t be afraid to go a little heavier next time, the benefits will amaze you!

Oh and... I can't wait for deadlifts and burpees :)

[Lauren C.]

Well said, Keri. You continue to amaze me everyday when your little body lifts the same damn weight I do. Can you slack off a bit? You're making me look bad. Awesome job CFSS ladies... You are strong, beautiful, intelligent women. Strong is the new skinny. Revamp that nutrition and you will be amazed how much better you feel. I'm upset I'm missing the deadlifts, but I will be indulging in wine and cheese tonight for my sisters birthday (she has not quite jumped on the Paleo wagon yet). :)

[Michael Cantley]

I think all the women at CFSS are excellent examples of how fitness know no gender. And well.... I better not say the rest ... but you all look mighty fine.

[Jim Lanz]

Great article Doug. Strength breeds confidence for all of us. Keri hit a back squat of 180 3 x 5 and you can bet she felt awesome about that. Have you seen her? Not a thick beast. There is no better role model for our daughters than Keri and no better environment than our box. My girls are surrounded by, strong confident women. I can't wait to show them the cf babes pictures. They'll think it's cool as hell. Thanks to the cfss women who push it every day. You are all role models for my girls.

[Joel]

I'm so glad you posted this article as well. Keri is AMAZING. Now if only my training partner would follow:-)