Coaches Tip – Exercise – Traditional strength training better for women
I used to work in traditional gym settings years ago where the gym was split into “weight” and “cardio” sections. So many times in these facilities I would over hear or talk to ladies who were simply intimidated by the weight room” or did not think they needed it as it was not valuable to them. Typically strictly cardio was considered to be the best exercise and strength training was limited to going to the women’s section where weights were provided as high as 12 pounds (in colour DB’s) for light arm and shoulder “toning” work. This always bothered me and I found it frustrating that women were scared to lift weights and scared to get strong as it seamed almost taboo to do so. A study published in the Journal of strength and conditioning research tested three groups of training modalities in women; traditional strength training (lower rep higher weight squats, leg press, etc), endurance training (high rep, low load weight training), and a low velocity routine (slow movement low load training). The traditional strength training group gained a significant higher level of strength than did any of the other groups. The traditional strength training group gained 68% more strength where as the other groups gained 23-26%. This research proves what we already know – strength training is safe, effective and beneficial for women. Lift strong and stay healthy.
