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Should Females Train
Differently Than Males?
by Joe DeFranco, Owner, Performance Enhancement Specialist
DeFranco’s Training Systems
When people ask me what are the biggest
differences between designing strength-training programs
for females compared to males, my answer usually surprises
them. That is because the basic principles should
be the same for both genders: train bodyweight
exercises before using external resistance, train the core
(abs & low back), favor multiple-joint exercises instead
of isolation movements, and focus a good deal of their training
on the “posterior chain” (hamstrings, gluteals
and low back).
Despite the many similarities of male
and female strength training, there are subtle differences
to consider. First of all, females mature earlier than males.
Therefore, in general, females can begin strength training
earlier than males. Also, since females have less muscle
mass, on average, than males, they are also more susceptible
to deconditioning. That is why a female strength-training
program should have the athlete continue to train during
the competitive season. This is because the drop-off in
strength is more dramatic for females when strength training
is stopped.
Overall, strength training offers female
athletes the same benefits that it offers male athletes!
Regardless of their sport or gender, any athlete can benefit
from increased sprinting speed, strength, balance, decreased
body fat levels and a reduced incidence of injuries –
all of which a properly designed strength-training program
can provide. Also, studies have proven that strength training
can have a positive effect on bone density, which will decrease
your risk of osteoporosis later in life.
Even with all of the positive research
out there with regards to strength training and female athletes,
I still get asked the same question all of the time, “Will
I end up looking like a man if I lift weights?” The
answer is, “Absolutely not!” Much of the difference
in muscle mass between males and females is attributed to
hormones, specifically, testosterone. On average, men produce
ten times more testosterone than females. Unless
you’re a female who is taking anabolic steroids or
other male hormones, lifting weights will NOT make you look
like a man! Also, there is a difference in muscle mass distribution
between men and women, especially in the upper body. So
it is important to remember that male hormones and
muscle mass distribution are the two main
reasons that men usually carry more muscle than woman. These
are 2 of the main factors why men who strength-train look
more “bulky” than females who strength-train.
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| The bottom
line is this: Females can still train like Tarzan, yet
look like Jane! |
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