Many women prefer not to include weight training in fitness exercises for fear of increasing muscle mass. However, weight training is recommended for women.
Weightlifting: Sports for women also
Many athletes consider weightlifting training to be less important in exercise compared to male athletes, but weight lifting is important for women because of its contribution to prevent injuries and prevent osteoporosis by increasing its density.
Instructors should be aware of the benefits of weight training for women on the one hand and social or cultural barriers that may prevent them from integrating weight training into routine fitness exercises.
Weightlifting of women between truth and superstition
Sometimes, myths are what make women who exercise weightlifting less than men, the most common myth is that activities such as weightlifting increase muscle mass and negatively affect the outer appearance (and cause a manly appearance).
However, women have a 15 to 20 times less testosterone concentration than men, and after a few exercises they will not notice a significant increase in the amount of hormone in women.
Over time, an increase in the level of testosterone and an increase in muscle mass appear to be true, but this increase depends on:
The initial testosterone level of the trainee.
Her weight lifting experience.
In order to increase muscle mass in a real way it is necessary:
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High concentration of testosterone.
Consumption of lots of protein during the day.
The pace of routine weight training is not less than three to four times a week or more, with a short rest period between training and another and so on.
Studies indicate that the degree of improvement after weight training for women is equal to the increase that occurs in men. Overall, the increase in men is greater because of muscle mass and the amount of testosterone much higher than in women.
What studies say
In a British study of 139 men and 165 women, all students in various sports at American colleges, the researchers looked at gender differences in their view of weight training and the difference between athletes.
Main results of the study
These were the main findings of the study:
Women in mathematics consider weight training as less important than athletic men. According to many coaches, weight lifting is less important for women than for men.
Athletes who exercise weight more often believe that this is necessary for their athletic field, weight lifting is not related to competitiveness, focusing on victory or focus on the goal.
Women athletes trust less in weight training exercises than women athletes.
Sportsmen are more focused and competitive, while women are more focused on the goal.
For athletes who were focused on goal and competition, men and women were given equal weight-bearing training. For athletes who focused on victory, men only considered weight training as important.
If we assume that there are differences between competitive athletes, who focused on the goal and on victory, the three main themes examined in this study are:
The concept of weight training as a muscle activity.
Diagnosis The practice of weight training is related to the perception of the trainee about the benefits of this on his field of sport.
The fact that math women are less confident in weight training for women than men.
In mathematics, women exhibit weightlifting exhibitions, perhaps because they mix them with bodybuilders with large muscle mass. But it seems that they will continue to exercise weightlifting if they prove that this is important for the field of sport they practice.
Strength training is important for women to improve bone density and health and to improve health and athletic ability - competitiveness and injury prevention, and weight lifting increases muscle strength but less than mass.