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How to get stronger woman

Rome wasn't built in a day, but your body can become stronger in a month. Are you ready? Just about everyone has the desire to look good naked, but too often we focus on form over function. Muscles should have form and perform!


Why Women Should Get Strong

But first, to put many of the differences between men and women in context, it helps to understand the evolution of gender differences. Throughout evolution, a classical division of labor between men and women has existed. While this may bring to mind a stereotype of women as inactive, just-stay-at-home mothers with no physical prowess, this is completely unjustified.

The activities of hunter-gatherer women would in our modern times be seen as heavy manual labor. To quote a review on this topic :.

The more endurance type tasks women did for millions of years resulted in significant differences in what the genders are best adapted to.

Women burn more fat, less carbohydrate and less protein than men at the same exercise intensity. For example, t he fight-or-flight hormone adrenalin burns more fat in women than men. A more obvious explanation is that women normally have a considerably higher fat percentage than men of the same weight , not only on their body but also within their muscles , so it makes sense to use this as the primary energy source.

Basically, women have a glycogen and protein sparing metabolism. The lesser need for carbohydrates frees up calories to consume as fat. Fats have very positive effects on the hormonal and cardiovascular health of women.

In general, the more fat women eat, the more estrogen and testosterone they produce. Testosterone and estrogen are both anabolic hormones, in spite of the broscience you often hear about estrogen. A high fat diet may also be easier to adhere to for women than men. Estrogen plays a large role here.

It helps to keep inflammation in check, burn fat and preserve insulin sensitivity. Lower inflammation means polyunsaturated fats in particular are less susceptible to being oxidized, so they can exert their anabolic effects. Women in general have much better metabolic health than men and have a healthier body fat distribution. Even then the relation is weak and controversial. Fats like olive oil actually seem to protect you from cancer. Back on topic, several studies have found that women with polycystic ovary syndrome lose more fat and less muscle on a low carb diet compared to a low fat diet , even when protein and energy intake are tightly controlled.

Several studies by Jeff Volek et al. Soon-to-be-published research found that women with more fat in their diet burn more calories during exercise, have higher bench press strength and are leaner.

In my experience with my female clients, the benefits of fats vs. However, I can say with confidence that the popular very high carb, almost zero fat diets are not optimal for most women.

From an evolutionary point of view, women may have better adapted to lower protein intakes than men. Untrained men and women have the same fiber type distribution. The result is that women are more resistant to fatigue than men , even when women and men with the same strength level are compared.

I test the muscle-fiber type profiles of all my clients and women can generally do more reps at a given intensity than men. Because women have more slow-twitch muscles, they should train their type I fibers more than men to grow to their full potential. This can be done by performing more reps per set. Having larger and more type I fibers allows women to handle more volume than men.

Estrogen is an anti-catabolic hormone that aids in muscle repair, reduces protein break-down during exercise and protects you against muscle damage. This allows women to train with a higher training volume without becoming overtrained. They found that training the bench press with a greater ROM did not result in statistically significantly more strength gains in men.

When they replicated the study in women, the results became significant. Women can tolerate the higher training stress of full ROM training better than men, so it was easier to demonstrate the superiority of training with a full ROM. The same trend appears in other research.

Paulsen et al. New, still unpublished research from Vikmoen et al. This time the 3 set group gained significantly more strength than the 1 set group. Another line of research supporting that women can handle more training volume is the research where women respond better to training than men. This is found in research with heavy negatives. Heavy lengthening muscle contractions cause a great deal of muscle damage.

Women can tolerate this training stress better than men. The superior work capacity of women disappears when training with weights close to their maximum strength 1RM. Men are more explosive than women: they can generate force quicker. The area in the brain that controls movement the motor cortex is in fact literally larger in men , even after correcting for height. During explosive exercise at very high training intensities, like powerlifting, men can perform more reps than women.

A more efficient motor cortex is the reason why men tend to do better in explosive sports. However, the difference becomes very small after serious training.

They found that relative to bodyweight, women were just as strong as men and only a few percent less explosive. This makes sense given that women have the same relative natural muscular potential as men. Men are only more powerful during explosive, dynamic contractions, not during heavy negatives or isometric contractions, even at a high intensity.

However, women should train to their strengths. Explosive exercise does not allow women to exercise with as much volume as men. Women also recover less well after explosive exercise like sprints.

This results in worse training adaptations for explosive exercise in women. This is striking, because after regular strength training women build just as much muscle protein as men. And not just physically: mood improvements from aerobic exercise tend to be greater in women than in men. Since women are less explosive than men, women can perform more reps with a more controlled, less explosive lifting tempo. Forcing women to use a fast, fixed tempo does not take advantage of their higher endurance.

Another reason women have better endurance than men is that women suffer less from metabolic stress than men, again even when women and men of the same strength level are compared. Women have lower arterial blood pressure during exercise, so they can get more blood and oxygen to their muscles than men.

In my scientific review with Brad Schoenfeld on the best rest interval for muscle growth we also discussed this. Women not only recover faster after a set. They also recover faster after a training session.

Most women are intuitively aware of their strengths in the gym, but they are often told to train like men. Strong male trainees often instinctively do high intensity training and avoid sets with more than 12 reps. Women are naturally much more inclined to do steady-state cardio, lift with a more controlled tempo, perform higher reps, take shorter rest periods and do more total work the serious women at least.

These are good instincts. Through millions of years of evolution, women have become better adapted to training that is closer to the endurance spectrum than men. Use it to your advantage. Liked this article?

By filling in your details you consent with our privacy policy and the way we handle your personal data. Formerly a business consultant, I've traded my company car to follow my passion in strength training. I'm now an online physique coach, scientist and international public speaker with the mission to help serious trainees master their physique. Please log in again.

The login page will open in a new tab. After logging in you can close it and return to this page. By filling in my details I consent with the privacy policy. Women would also help to carry butchered game back to camp. These foraging efforts often demanded digging, climbing, bending, and stretching and frequently involved carrying heavy loads back to camp. In addition, these hunter-gatherer women often had to carry their children for long distances.

The average forager-mother carried her child until he or she was about 4 years, covering upwards of 3, miles with the child in her arms or on her back during this interval of time. Other routine female responsibilities included shelter construction and butchering. Want more content like this? Then get our free mini-course on muscle building, fat loss and strength.

Menno Henselmans Formerly a business consultant, I've traded my company car to follow my passion in strength training.

Related Posts. Should you train large muscles differently than small muscles? Many people don't determine training volume individually for each muscle group. Some people come close with Training volume is a hotly debated topic, especially after the Schoenfeld et al.

Is there a maximum productive training volume per session? Training volume and frequency are currently hotly debated. For good reason, as these are fundamentally important Search for:.

6 Ways To Become A Stronger Woman

By Anahad O'Connor. Everyone knows that exercise is one of the best things you can do for your health. But most people ignore one crucial component of it: resistance training. According to federal researchers, only 6 percent of adults do the recommended minimum amount of at least two muscle-strengthening workouts each week.

You may know some who have them as a result of good genes while others have them because of the many health choices they make. But as you age, especially as you enter your 40s, the paths to abs become more and more a result of commitment and hard work.

Photo: Pond5. Get your mind out of the gutter. Men and women have huge differences in their body compositions, joint alignments and connective tissues, all of which affect their muscle strengths , weaknesses, and susceptibility to injury, says exercise physiologist and trainer Marta Montenegro , MS, CSCS. Read on to find out which areas you need to focus on strengthening — and get tips on how to tone them up, fast.

From 20s to 60s, Here’s How 9 Women Got the Abs of Their Dreams

Would you rather listen to this article? Use the player below, download it, or listen on iTunes. The last time you ate an unforgettable meal at a new restaurant, read a captivating book, took a trip to a place that changed your life with its beauty — did you tell everyone who would listen about it? And they deserve better. They deserve more. Forget about burning calories. Forget about doing workouts that will leave you dripping sweat. Forget about shrinking your waist. Focus exclusively on getting stronger, primarily with compound exercises that use a lot of muscle mass squat and deadlift variations, presses, pulls. Perform more reps with the same weight; perform more sets; add more weight over time.

5 Must-Follow Rules If You Want To Get Strong

Now however, physical strength is part of being successful and is something that is regularly encouraged and championed for women. Tons of female athletes around the world constantly encourage women and young girls to challenge the notion that fitness and strength is a male-only entourage. There are so many questions and opinions surrounding fitness that it often leaves people confused on what the right path actually is. There are so many blogs, magazines and commercials that advertise certain fitness plan that guarantee female success. So, how can a woman become physically strong?

I believe in the woman who is able to stand up for herself.

Well, is it now? At a young age, I learned about a glorious and a soon-to-be frustrating thing called "weight class. I could bully the bullies, guys were all my size, and the playing fields leveled. Sports were a genuine co-ed experience, and I was ambivalent to being desired or seen as a conquest.

5 Exercises to Make Women Stronger

This could be for a number of reasons, but for the sake of this article, we will be discussing the impact of weight training. To stimulate muscle growth, or hypertrophy, a stimulus must be placed on the muscle. As mentioned previously, women tend to typically stick with weights that they are comfortable using for a full three sets. However, a greater stimulus must be placed on the muscles to see any real changes.

A strong body does more than give you bragging rights at the gym, although that's a definite side benefit. Plus, strength and shapely muscles often go hand in hand. What's not to love? While there are thousands of exercises out there, many are variations on a few basic moves such as squats, deadlifts, and shoulder presses. The foundation of any strength workout is compound movements, which involve multiple joints of the body and, therefore, multiple muscles.

How to Get Strong

Share This:. Pinch writing for me today is Lana Sova, personal trainer and competitive power lifter 1 based out of Boston, MA. After almost five years in the fitness industry working almost exclusively with women, I can tell you that although all of us are the same gender, we are all built differently. But more importantly, they got slimmer and stronger, and kept these results long term. However, ladies who successfully deadlifted, squatted, and in some cases benched their body weights had these three things in common.

May 3, - Get strong as hell with these 8 foundational exercises: squats, rows, pull-ups, shoulder presses, bench presses, woman doing pullups in gym Perform three to five sets for each movement as you become stronger.

I just believe we should keep the two separate. Sexy is sexy. Strong is strong. But more importantly, strong is useful.

But first, to put many of the differences between men and women in context, it helps to understand the evolution of gender differences. Throughout evolution, a classical division of labor between men and women has existed. While this may bring to mind a stereotype of women as inactive, just-stay-at-home mothers with no physical prowess, this is completely unjustified.

This article is for women who are just starting out strength training or want to get serious about it. If nothing else, I ask that you please pass it along to women who could benefit from the information. This is crucial; you need to devote some time to learning proper exercise form from the very beginning.

Strength training isn't just the foundation of a good workout, allowing you to work out faster, harder, and more efficiently. It also makes performing everyday activities—running to catch the bus or a cab, carrying groceries, scooping up your kids for a hug, opening jars, picking up something you drop—way easier.




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