Quite often I find that female clients can be hesitant to pick up the barbell, this also goes for males often too!
Let alone getting them to train for strength.
Why are some females so scared by the concept?
For most its the preconceived conception that they will pick up a heavy weight and in the morning be the female Hulk.
This is bullshit.
Before we head into things, what are the benefits of strength training for women?
The biggest benefit...
Greater rate of fat loss!
Your rate of oxygen consumption post training is increased, and the more oxygen you are consuming, the more you are burning. This is known as Excess post-exercise oxygen consumption (EPOC).
Not to mention other factors such as curves, greater calorie expenditure, better quality sleep, increased energy and a better sex life.
Did you know;
▪ Women require less rest between sets.
▪ Women can train heavier more frequently than men.
▪ Women can do sets of 5 closer to their 1 Rep Max (1RM) than men.
I have listed some simple tips for you to start strength training.
1. Build yourself up slowly.
2. Start off with small, bodyweight movements covering basic movement patters (eg bodyweight squat, press ups, assisted pulls ups and so on).
From here you can then start to transition them into resistance machines and free weights.
It’s often not until you can physically see progress that you will become less hesitant to try new things.
Build your strength and confidence before throwing yourself in the deep end of the free weights area.
3. Use self motivation.
Motivate I hear you say? I am referring to the Self Determination Theory (SDT).
This simply put is everyone has the desire to feel involved or “be in the know” and have some form of structure that they have control of.
This theory concerns with human motivation, personality and optimal functioning. Rather than just the amount of motivation, self-determination theory focuses on different types of motivation.
4. So how do I apply this? Let’s say you’re about to take yourself through a back workout, and you hate training back.
If you really don’t want to do it, take control over that session, chose the destiny of the day.
Chose one of the exercises, give yourself an option (“OK so i can either do a barbell bent over row, or a deadlift”).
This gives you a feeling of ownership and comfort. You have chosen the exercise whether you like either option or not, you still in your mind have that feeling of control.
5. For those of you training with me you have alternative exercises to chose from. This is one of the great benefits of my training app.
6. Always let me know how you get on. I can see all of your logged workouts on my app so you’re in good hands.
I can see whether you’re doing something correct, or perhaps better than previously.
7. Make yourself familiar with a barbell.
8. As you progress you can slowly start to introduce the smith machine and barbell.
9. Remind yourself that utilising free weights will help you to increase your energy expenditure during and after training.
Perhaps even check out your favourite fitness athlete training with free weights. Start off with the barbell, this doesn’t require as much stabilisation as dumbbells and is used in most compound lifts.
10. Introduce the basic compound lifts (Squat, Deadlift, Shoulder press and Bench press).
11. Don’t overcomplicate it, keep it simple and easy to follow.
So there we have it, we will slowly break the misconceptions of females and weightlifting and help bring more strong women into the fitness industry.
It won’t be easy, some will jump into it straight away like a fish in water and others will struggle, but that’s what I am here for.
Give me a shout.