Women and Weight Lifting

I have never met a woman who didn't want to be more "toned" and to "lose a few pounds". But with just a mention of weight lifting the response invariably is "I don't want to get big or bulky". Sigh. What I wouldn't give for it to be that simple.

I am here to tell you that you won't, and you couldn't even if you tried. Apparently God knew what he was doing in creating man and woman. Chemically we are different in a number of ways and this causes different results to similar activities, the most notable being how we develop muscle mass. And what is this chemical difference between men and woman?

The hormone testosterone. Or more accurately stated, the differing levels in the male and female body. Without getting into real scientific number crunching know that the average male has 16.5 times the testosterone cursing through the body as does the average female. Also know that the HIGHEST levels known to be found, by natural means, in women is still 3 times LOWER than the LOWEST levels found in men. It is clear that women do not have the needed hormonal support to gain muscle mass like men. Like, I said, if only it were that easy to build muscle mass.

Now of course some women DO add mass like men, and even look like men from a muscularity perspective from the neck down. So it CAN happen. BUT NOT without massive testosterone injections and/or other anabolic steroids. Professional female bodybuilders are not women like the average mom on the street looking to get "toned". They are "juicing". A lot. So the point is stay away from any trainer who has worked with Marion Jones or Barry Bonds, and you won't get big and bulky. This is not to say that you won't gain SOME muscle, I mean that is the point of weight lifting, but you won't gain mass like a man. Instead, you will become toned and shapely. You might even lose a few pounds as well.

Studies have shown that men and women do not need to train differently. If you are a woman and want to gain muscle and improve your shape and curves, then you are going to have to lift heavy weights. This means that instead doing endless reps with light weights, as the media often prescribes women to do, you need to lift some heavy weights and really challenge yourself! While performing high rep sets (15-20 reps) does have some benefit, it is not optimal to adding muscle mass.

In all 3 of my muscle building plans I recommend that repetitions need to be limited to 6. This is because it has been prov-en that any more than 8 stops building muscle and instead just trains it for endurance. Notice that carpenters who swing hammers a million times a day do not have arms like bodybuilders. That's because endless reps don't build muscle. And if getting toned is your goal, might I ask what are you "toning"? The bone? You need muscle. And a toned muscle is a tight BUILT one. Not a wore out one.

That is very superficial overview of why low rep ranges are best. But it gives you an idea of the weight you need to lift to grow; a weight that you can complete for at least 6 reps but not more than 8 reps.

Men and women do not need to train differently to see results, but what about diet? Should women eat differently than men? Not really. Men's and women's metabolisms are very similar except that women burn a greater ratio of fat to carbs than men. This may be one of the reasons women do well on lower carb diets. The main thing that needs to be adjusted is ones total caloric intake. Women need fewer calories than men because men have more muscle mass and less fat (relative to total body weight) than women. The amount of protein, carbs, and fat will be dictated by the amount of calories one eats, whether male or female.

I have shown that women do not need to train or diet much differently than men. Then why do we always see women in gym performing hours of cardio and lifting the lightest dumbbells in the gym for endless reps? I feel it's most likely due to not being informed, or even misinformed (by the media), about how women should train. Same with diet. One of the most common breakfast meals recommended to women is yogurt and a fruit. Now there is nothing wrong with eating a yogurt and some fruit, but where is the protein and essential fatty acids? If you are a woman trying to gain lean muscle, you will need to eat adequate protein and good fats (essential fatty acids). It is time to stop listening to the media and misinformed individuals and time to become educated and get results.

For more information on how important protein is to ANYBODY interested in building muscle and becoming LEAN, check out these articles:

How Much Protein Do You Really Need to Build Muscle

Amino Acids: A Girl's Guide

Confused on exactly how to manage your protein intake?

The Advantages of Protein - Not Just Muscle Building

Myths About Protein and Protein Supplements

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This site is solely for informational and educational purposes. It is not intended as medical advice.
Consult a physician before beginning any new exercise, nutrition or supplementation program....Disclaimer

Copyright 2007-2008 Steve R. Robbins. All rights reserved.