Benefits for women who perform a suitable strength training program include the following –
1) Enhanced Bone remodelling to increase bone strength and decrease the risk of osteoporosis.
2) Stronger connective tissues to enhance joint stability and help prevent injury.
3) Enhanced functional strength for sports and daily activities.
4) Increased lean body mass (muscle) and reduced non-functional body fat.
5) Higher metabolic rate because of an increase in muscle and a decrease in fat.
6) Improved self-esteem and confidence.
7) Improved performance in sport specific skills
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A number of factors may decrease or eliminate these benefits including the sole use of weight training machines, exercising with weights that are too light and not progressing in resistance or intensity, so it is important to have a well-structured training program, preferably with a certified strength specialist.
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Exposing Myths that Block Opportunity –
Myth 1) Strength Training Results in Women Becoming Larger and Heavier – Strength training helps decrease body fat and increase lean weight. Strength training results in significant increases in strength, a decrease in lower body circumferences and a marginal increase in upper body circumference.
Myth 2) Women Should Use Alternative Training Methods to Men – Women are regularly encouraged to use machines and slow controlled movements out of fear that using free weights and explosive movements will cause injury. There is no evidence to suggest that women are more prone to injury during strength training than men. All strength training participants should engage in a program that progressively increases the intensity and resistance.
Myth 3) Women Should Avoid High Intensity Training – The majority of women are able to exercise at higher volumes and intensities than previously thought. Women need to exercise at intensities high enough to cause adaptations. To gain maximum benefit, women should sometimes train at or near the repetition maximum for each exercise.
