Should Females Train Differently Than Males?

(Sunday, August 14, 2005) - When people ask me what are the biggest differences between designing strength-training programs for females compared to males, my answer usually surprises them. That is because the basic principles should be the same for both genders: train bodyweight exercises before using external resistance, train the core (abs & low back) before the extremities, favor multiple-joint exercises instead of isolation movements and focus a good deal of your training on the "posterior chain" (hamstrings, gluteals and low back).
Despite the many similarities of male and female strength training, there are subtle differences to consider. First of all, females mature earlier than males. Therefore, in general, females can begin strength training earlier than males. Also, since females have less muscle mass, on average, than males, they are also more susceptible to deconditioning. That is why a female strength-training program should have the athlete continue to train through the competitive season. This is because the drop-off in strength is more dramatic for females when strength training is stopped.

Overall, strength training offers female athletes the same benefits that it offers male athletes! Regardless of their sport or gender, any athlete can benefit from increased speed, strength, balance, decreased body fat levels and a reduced incidence of injuries - all of which a properly designed strength-training program can produce. Also, studies have proven that strength training can have a positive effect on bone density, which will decrease your risk of osteoporosis later in life.

Even with all of the positive research out there with regards to strength training and female athletes, I still get asked the same question all of the time, "Will I end up looking like a man if I lift weights?" The answer is, "Absolutely not!" Much of the difference in body mass between males and females is attributed to hormones, specifically, testosterone. On average, men produce ten times more testosterone than women. Also, there is a difference in muscle mass distribution between men and women, especially in the upper body. These are the two main reasons men usually carry more muscle and look more "bulky" than females. The bottom line is this: Females can still train like Tarzan, yet look like Jane!

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