Fitness Together Brecksville: Trainer Tuesdays: Why is it important for women to strength train? Should they worry about getting bulky?

Trainer Tuesdays

Welcome back to the weekly edition on Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to learn the expertise of our great staff. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the trainers at Fitness Together Brecksville.

Why is it Important For Women to Strength Train? Should They Worry About Getting Bulky?

Justin Traft: There are many reasons why women should strength train. One being muscle tissue is more "active" than fat tissue, with each pound of muscle burning about 30 calories a day just to sustain itself. So even if you’re sitting on the couch or are stuck at your desk for eight hours a day, the extra muscle lean mass you develop will burn more calories, helping you keep unwanted fat off for good.

Jessie Regula: It drives me nuts that a lot of women believe that weight training should be left to the men or that it will make them look bulky, because there are so many reasons why women should weight train. Weight training will help to create those desired curves and muscle tone; the more muscle you have, the more calories you will burn at rest, helping you to rev up that metabolism and lose some body fat! Also, weight lifting helps to build bone density, which is especially important for females, because it reduces the risk for osteoporosis in the future. In addition, weight lifting helps reduce the symptoms of PMS and depression. In my opinion, one of the most important benefits of weight training is the fact that it will build a woman's confidence and self-esteem. If you're still worried about "bulking up", here's why you won't: Women do not have the same hormones that men do, so unless you are taking hormonal supplements, don't expect to start looking masculine with muscle overload. Furthermore, "bulking up" requires a specific type of training, and it is not easy to put on a lot of muscle mass all at once. So, stop worrying that lifting is going to make you look masculine--strong is the new sexy!!

Adam Teplitz: There are endless benefits to weight training for women. First off, you will lose bodyfat. Studies have shown that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and lose 3.5 pounds of fat. As your lean muscle increases, so does your resting metabolism. This results in more calories burned all day long. Fever ally speaking, for each pound of muscle you gain, you burn 30 to 50 more calories each day. That can really add up! In addition to losing bodyfat, you will gain strength without bulking. Researchers have found that women typically don't gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition. Another benefit is decreasing your risk for osteoporosis. Studies have shown that weight training can increase spinal bone mineral density by 13 percent in six months. Other benefits include improving your athletic performance and, reducing your risk for back pain, arthritis, heart disease and diabetes. Most importantly, you improve your overall attitude and outlook on life.

Lisa Clark: Many women are of the mind set that lifting weights will cause them to "bulk up" and gain muscle to the point of looking like a female version of Arnold Schwarzenegger. The male hormone, testosterone is what men can thank for their ability to build large muscles. Women have 10-30% less testosterone than men do, making it almost impossible to gain the kind of muscle mass that men can. However women can develop lean muscle tone and definition which will lead to a higher resting metabolism, and you will burn more calories all day long. Studies have shown that women who strength train two to three times a week for two months will gain on average 1-2 lbs of lean muscle and lose 3.5 lbs of fat!

Steven Madden: I don't think I've ever had a female client say they weren't trying to tone up. It's a common theme, tone up with some muscular definition, but not getting bulky. The truth is that "toning" as it's thought of is not what really happens. As Allison Moyer points out in her fantastic article Lift Weight Lose Fat: Why Women Need To Strength Train, the number of times you contract a muscle will not change the shape of the muscle. Light weight at high reps does not produce a longer, leaner muscle; although it will help with muscular endurance, but that's for another discussion. The lean look everyone wants is actually the result of gaining new muscle mass and dropping fat. That's why heavier weight and lower reps actually represents a better "toning" strategy. Moving heavy weight stimulates new muscle mass much more efficiently, which in turn helps burn more fat. Furthermore, biologically women do not naturally produce enough hormones to develop huge amounts of muscle mass without the aid of steroids, so rest assured.

Monika Cotter: It is very important for women to weight train because it helps build muscle, burns more calories over a longer period of time then just cardio alone and can help strengthen bones and joints. Besides the physical health benefits it can also give women a sense of accomplishment and pride. Weight training can make women feel strong, empowered and self confident. I have heard some women voice concerns about getting big and bulky from training with weights----let me tell you that this is a complete myth! Women usually produce too much estrogen to become that big. In order to gain that much muscle a woman would have to follow a very specific diet and take supplements. To reach your goals, cardio, weight training and nutrition all go hand in hand together. So grab some weights and start training!

Sean Sullivan: I would just like to add that there is some truth to the myth that women can become bulky from lifting weights; but not in the way that they commonly believe. I have encountered plenty of females who speak from experience when they tell me that they lifted weights in the past and their clothes actually got tighter, making them think that they were becoming masculine and bulky. This bulkiness is not from building muscle, but instead it is from eating too much food!! Please take caution and realize that when you begin to strength train, that your appetite may increase. If you begin eating more calories than you can burn then your body will start to store extra fat. These women will begin to feel more strong and muscular from their newfound love of strength training; but the size is actually caused from a calorie overload, not big muscles! Please consult our dietitian Kerry Fairchild for more information or to schedule a nutrition consultation.

Kelly Bailey: I can't stress it enough: strength training isn't just for men! Strength training is one of the best things women can do to increase their health, fitness, and quality of life. Some women are worried about "bulking up" from weight training, but rest assured that it is VERY difficult for a woman to achieve bulkiness from weight training. Low levels of testosterone coupled with high levels of estrogen, make it nearly impossible for a woman to add bulk like a man.

A few of the most important reasons for women to strength train include:

1. Adding muscle will increase your metabolism. You will burn more calories while doing all activities, including while you sleep.

2. Strength training is THE best way protect bone health. It helps to prevent osteopenia and osteoporosis, which prevents fractures as we age.

3. Strength training decreases your risk of injury. Stronger muscles mean stronger and more stable joints. This equates to fewer slips, trips, and falls. It can also decrease your risk of injury while engaging in sporting activities like biking, hiking, skiing, and running.

And just in case you need a bonus reason to weight train:

4. You'll look better in your clothes. In women, weight training tends to increase tone. This means that overall you will get smaller, and many people also notice that certain problem areas seem "lifted" (think butt and bat wings). Dropping a clothing size or two is often achieved with no changes in diet!

Tuesday, February 3, 2015

Trainer Tuesdays: Why is it important for women to strength train? Should they worry about getting bulky?

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