Push-ups, a great excercise for all levels of fitness. Photo by Christopher Haugh
So I’ve been talking with a friend of mine the other day and she told me she wanted to get back into fitness. Something about being afraid (I believe her, she’s special) that her boyfriend may leave her for a youger, perkier model. But, apart from telling her how stupid this thought was, when I told her what excercises and loads she had to do she freaked. So, even though this has been more than just talked about, I think it’s good to clarify the myths of strength training for women.
Strength equals tonus
So you want to be perkier, and harder, get your ass up and stop any kind of flapping in your arms? Well, you’ll have to tone up. The best way? You got it right, regular training with heavy weights. This builds residual tension, or, as we see it afterwards: a harder muscle even when it’s relaxed.
Strength equals a better figure
Just as consistent as gravity, a well-trained body, able to move and resist heavier loads will be better built. Yes, there will be a small hypertrophy (really small) but it will be in all the right places (more on this later). A stronger body will be better built, have a better posture, be more graceful and move better. And, even though it goes beyond the scope of this blog, a better posture and movement implies a better body language, and, according to studies, this correlates directly with self-esteem confidence and happiness.
Heavyweights will NOT bulk you up
This has been proven over and over again: Women’s lack of testosterone won’t allow you to naturally develop a bulky muscle mass. There will be hypertrophy of course, but it will all be on the right places and as long as your body continues to adapt. You’ll see better shaped legs, rounder shoulders, fuller buttocks and a better built arm than you’re used to; but these gains will be so small that only each woman will notice on her own body (if we men can’t notice a three finger haircut, trust me, we won’t really notice you’ve gotten bigger, only hotter). So, girls, take it easy, we won’t notice you hulking out ;).
So how should women train? Enter the Rockstar(ish) Program
Not long ago I read about certain numbers (probably arbitrary) that, if a woman could lift in the Deadlift, Squat and Pull-up she’d have a Rockstar body. I don’t know if the numbers are right, but I agree that these will improve aesthetically and healthily in general. So, we’ll focus on 4 movements.
Deadlift
Regular deadlift done 5×5. Once you get 5×5 in a given weight, add at least 2,5 kg (5lbs). Start with, at least 33,3% of your bodyweight. If your flexibility isn’t enough to do a full ROM DL, start on pins, and progress to the floor WITHOUT adding weight.
Goblet squats
Most women I know will do well starting with the GSquat, it almost always insures a good, safe and correct
Squats. A staple excercise for both form and function.
movement. Here you should start rather light, once you get to a 5×5, add some weight. 2,5kg’s sound fine, but maybe go by 1,25kg increments as well (2,5lbs).
http://www.youtube.com/watch?v=M3ZxSMxK0EQ
One-arm military press (OMPs)
A unilateral exercise will allow you to still work your core while you’re doing your OMPs. Remember to really drive your legs to the floor and grip it with your feed, squeeze your glutes and create some intra-abdominal pressure to keep your spine safe. You should start light (around 5kg’s will go well for most women) and add 1,25kg once you get your 5×5. Start on your week hand.
Pull-up progressions
Most women (and men as well) I know couldn’t do a pull-up if their life depended on it. So you’ll start with an easier step. Just remember, pull-up progressions are a lot harder than they seem. Each progression has a big jump in difficulty (coming later as well). But for the video, here’s one to be impressed at.
Always remember to go adjusting any program as you move forward to see what works and what doesn’t. My friend will be starting on this next week, I’ll make sure to keep you guys posted!
Motus Virtute