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How Strength Training For Women Differs From Men

Nov 6, 2009

The truth is that strength training for women does not differ all that much from strength training for men. Though men naturally produce testosterone in their body, thus giving them an advantage when it comes to getting a "ripped" look, there are many exercises that both men and women can do to improve their strength.

Without the use of steroids or some form of supplemental testosterone, women will never be able to achieve the bulky results that men do through bodybuilding exercises. But, they can use many of the same exercises, and lift some of the same weights for toning muscles and adding muscle mass to their bodies.

Strength Training Exercises for Women to Try

If you are a woman looking to strength train in order to tone your muscles or simply to stay in shape, you don't have to be stuck in the cardio room running on the treadmill. Instead, you can try a few of these exercises to get the job done:

  1. Curls: Regardless of whether you are a male or a female, curls are a great way to exercise the arms through the use of weights. Unfortunately, if you are a female, you're not going to be able to build much muscle mass. But, you will be toning your arms each time you curl weights.
  2. Tricep pulldowns: Again, you are going to be focusing on toning your arms through the use of tricep pulldowns. You will not add much muscle mass to your arms, but females can keep their triceps from getting flabby by completing this exercise.
  3. Squats: While men will increase the muscle mass of their thighs by completing squats, females will simply tone theirs by completing an exercise like squats. This is also particularly effective for toning hamstrings, glutes and calves.
  4. Bench press: Bodybuilding's fundamental exercise is the bench press. In addition to working and adding muscle mass to the pectoral muscles, it also targets the triceps and biceps as well. However, women will not wind up with bulky pectoral muscles if they choose to do this exercise. It will result in toned pectoral muscles.

Maximizing Strength Training for Women

If you are a women looking to get more out of your workout, you're going to have to do more than just hit the gym. While men use their natural testosterone to bulk up, women often focus on toning over muscle mass. But if you're looking for that extra muscle mass, try making adjustments to your diet in order to achieve your desired results. For instance, add eggs to your daily food intake, a food product that's known to help improve hypertrophy in both sexes. Hypertrophy is the increase in tissue surrounding your muscles. You also should be sure you're getting enough lean meats. This will help you burn fat and add some muscle mass to your body during your workouts.

When it comes right down to, strength training for women and strength training for men is really not all that different. The real difference is in the results. Regardless of what sex you are, it's important that you know what your body is capable of before you start strength training. Then, set realistic goals for yourself and start achieving them. And don't forget to use Fitday's online journal to track your fitness progress!

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