In part 1 I covered some of the challenges and misconceptions many women encounter when strength training, as well as some strategies for overcoming those obstacles. In part 2, I will discuss the mistakes that many women make in their training programs.
First, I'd like to discuss why we need to strength train the the first place.
When asked about their goals, just about every female that comes through our door says that they want to "tone" or "sculpt". Lets get one thing straight, when undergoing physiological change, muscles can do two things. Are you ready for this cataclysmic knowledge bomb? This is a doozy.
1. They get bigger.
2. They get smaller.
BOOM! That's it.
When you strength train, your muscles will get bigger. As I discussed before, your muscles won't get hyooge like a bodybuilder because you don't have a penis. So, why are bigger muscles good? Muscle is more dense, weighs more than fat and costs more metabolically to maintain. In short the more muscle you have, the more calories you burn throughout the day. More muscle = less fat = you feel better about yourself. I hope that makes sense. Lifting light weights for a ton of reps won't build muscle like using large compound movements for 5-10 reps. It won't make you stronger either.
Now lets get to the most common mistakes women make in their training programs.
#1 - You Only Go to Classes
I'm not saying classes are bad. In fact, I think classes are great. They are fun, help build relationships, and get people moving as a group to accomplish a common goal. The problem is, they do little to build strength and muscle. Most classes are endurance based, so the benefit is largely cardiovascular. Yes, I know its easier to hide behind all the others in the class with you, but you are selling yourself short. Strength training should be the cornerstone of your program. Think of classes as supplemental work and make sure you are lifting at least two days per week.
#2 - You Only Use Machines
Machines have their place, but the majority of your strength training should be done with the barbell, dumbbells, kettlebells, and your own body weight. Machines provide a fixed range of motion. Your body just doesn't work that way.
#3 - Lack of Intensity
This is when you see the woman doing 5 pound dumbbell curls for sets of 30 with no expression on her face whatsoever. Don't be so robotic. Push yourself! Make a funny face. Grunt. Strain. Show me that vein in your forehead that pops out when your husband forgets to pick up a gallon of milk (seriously, you should see my wife's its scary). If it feels too easy, it probably is.
#4 - No Progressive Overload
Piggybacking on my last point, if something feels too easy it probably is. I see women doing the same exercises, with the same weight they were using a year ago. And guess what? They look the same. Add some weight to the bar or pick up a heavier dumbbell. If you aren't adding weight, you aren't making progress.
#5 - Training ADD
We have a certain popular fitness DVD set to thank for this one. "Muscle Confusion" is not real. Its a made up term used to sell a crappy product. In order for your body to make progress there needs to be some structure. Some method to the madness. Strength and movement are skills that need to be practiced over and over again to master. You cant get better at squatting and deadlifting if you only do it once or twice per month. You will not get stronger if you don't give your body a chance to adapt to a stimulus before you change it. Why would you want to "confuse" your body anyway? Most people's bodies are already confused! That's why 2/3 of this country is fat and has the mobility of a baseball bat. Write up 3 workouts and cycle through them for a month, then change it up.
I'll leave you with one final thought. Which is more awesome? Squatting 1.5 times bodyweight for reps or 5 pound lateral raises?
Be Awesome
I hope this little series shed some light on why strength training is so important. Many of the principles I've covered can be applied to men as well. Hopefully you all can take something away from this and continue your journey on to a stronger, sexier you.
Now I'm off to eat some corned beef! Happy St. Patty's Day!!
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