Muscle building for women: The fear of gaining too much muscle mass
When it comes to the topic of "Women & Strength Training", a few persistent myths and misconceptions still circulate in some minds. If I do a lot of strength training, won't I eventually look as muscle-bound as Arnold Schwarzenegger or Dwayne "The Rock" Johnson? Such ideas really do still exist: some women think that through strength training , they will gain muscle mass and get too bulky instead of getting closer to their desired "lean and defined" look. So it's time once again to clear up these misconceptions and myths. To put it clearly right off the bat: No, as a woman, you won't gain mountains of muscle if you regularly do strength training.
Studies prove: Strength training leads to success faster
Strong is the new skinny – that is roughly how you could translate the sentence. And it's true: More and more women are enjoying strength training. Because on the one hand, more muscle burns more calories, and on the other, muscles are what make a toned and defined body possible in the first place. Heavy weights and few repetitions – that is the way to reach your goal. Not only do many renowned fitness experts say this, but studies also support this thesis.
Groups of women were put together who trained with different weights. Here's a quick explanation of a term: People speak of 1RM—or “1 repetition maximum.” This is the maximum weight a person can lift, pull, or press for just a single repetition.
The study results in short: Women who trained at around 70 to 80 percent of maximum weight (1RM) lost more weight and body fat than the group training at significantly lower percentages of maximum weight. In plain English: Train with heavier weights and you'll get lean and defined faster than if you train with (too) light weights.
Why don't women turn into muscle monsters with regular strength training?
This is mainly due to our hormones, which are very important for muscle building. The classic male hormone testosterone in particular plays a crucial role in building muscle and is present in men in a much higher concentration than in women. In addition, women naturally have a lower percentage of muscle mass than men: For women, muscle mass accounts for about 35 percent, while for men it is around 41 percent. Body fat percentage is also typically somewhat higher in women than in men, depending on age and constitution. That's just how it is. So it comes down to a combination of hormone balance, muscle mass, and body fat percentage to what extent men and women can develop visible muscle. And men simply have a better starting position based on their baseline distribution.
Losing weight with strength training
Would you like to lose weight, look leaner, and have a defined body? Then strength training is definitely a great choice, even if it might not sound like it at first. Why is that? Well, properly executed strength training simply burns calories significantly longer and more sustainably than low or moderate endurance training. The basic rule still applies: a calorie deficit is essential to lose weight! You could toil away on a cardio machine for hours, but strength training will get you to your goal faster and more effectively. Muscles that are challenged and pushed hard simply consume more energy. Anyone who does exclusively endurance sports naturally burns calories and fat too, of course. But also muscle mass, because that is also broken down with pure endurance training. That's why strength training is so important: with targeted exercises (be sure to have a professional show and teach you the exercises at the beginning!), you can train your legs, arms, and glutes particularly effectively. In doing so, you shouldn't let the scale guide you, but rather your reflection in the mirror. Why? Muscle simply weighs more than fat. Put another way: if you build muscle mass while losing fat mass at the same time, you will definitely see it in your reflection, which will look noticeably slimmer back at you. However, you won't necessarily see it on the scale. If you don't believe me: there are countless before-and-after photo series online. Just search for articles about Kelsey Wells, who proves with several photos that looking lean has absolutely nothing to do with the number of kilograms on the scale.
Because as mentioned above: You are essentially “swapping” fat mass for muscle mass. And since fat takes up more space per pound than muscle, you look significantly slimmer and, incidentally, feel much fitter and healthier. However, even after many weeks and months, the scale won't necessarily show dramatic weight loss. Nevertheless, you look visibly and noticeably slimmer—and that's exactly what you really wanted, isn't it? So just forget the number on the scale; at the very least, it shouldn't be used as an indicator of successful training.
Let's summarize the positive effects and tips of well-executed strength training for women once more: Why should you as a woman definitely rely on strength training for your workout? What should you pay attention to?
-
The higher the muscle mass percentage, the higher the energy consumption. Your basal metabolic rate increases.
-
Increased release of the hormones dopamine, serotonin, and endorphins => more positive mood, can also reduce pain during PMS week
-
Don't pick weights that are too light: Effective muscle training comes from challenging workouts.
-
It's best to separate cardio and strength training onto different days so the afterburn effect after strength training can still work optimally.
-
Record your starting point, your goals, and your training plan in writing. If you want to train at home, it's best to get advice from a professional to help you set up your initial plan.
-
Train regularly and ensure adequate recovery phases.
-
Always warm up well before training; mobility exercises prevent injuries and increase range of motion.
-
Are you a beginner? Then it's best to start with lighter weights to learn the movements properly. Complete fitness beginners are best advised to build up a certain level of basic fitness on machines under trainer supervision first.
-
Right weight: Always choose a weight where you can still just manage the last repetition of the exercise.
-
Large muscle groups are trained before smaller ones. Complex exercises that target multiple muscle groups at the same time are always performed before isolation exercises.
Strength training for women at home
Strength training at home requires, for everyone—whether men or women—that you are either already familiar with the exercise movements and can master them on your own, or that a trainer comes to your home to guide and correct your form, at least in the beginning. You can train using your own body weight as well as with weights like dumbbells, kettlebells, or barbells. Here, too, it is best to seek advice from a professional regarding weights and training equipment. Be sure to create a training plan, review it regularly, and adjust it according to your progress. Strength training at home offers several advantage: train whenever you want. No commute, just you and your body weight or your training equipment. You will see that once you master the movement patterns of the strength exercises, it will be a lot of fun. I am also a big fan of breaking down barbell exercises like deadlifts into their individual components and practicing the entire movement step by step, slowly and with many repetitions alongside a trainer—until everything fits and you feel confident. Especially for exercises like deadlifts that require a firm, stable stance, investing in certain weightlifting shoes can be a genuinely good investment.
Dare to give it a try – you'll see, strength training for women is an absolute asset and a lot of fun!
