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When we - women - speak of a getting fit, we all basically mean one and the same thing: defined body lines. We want to look lean and have “long lean muscles” and this often motivates us to do intensive cardio, group fitness or go for a run as often as possible. Strength training often remains a taboo, not least because of the false impression that strength training makes you bulk while in reality strength training makes you fit, lean and strong.
Strength training is one of the most effective training programs for women, which can also lead to a “tight” result. Not only is it the optimal weight loss workout, it also improves sleep quality and posture. Other reasons for strength training, especially for women, include:
Very attractive. But what's so daunting about strength training?
We know them all, these fitness magazine and blog posts, which advise you to do hours of basic endurance training, i.e. jogging or cross trainer, in the gym. Ideally with a low heart rate or many repetitions with a low training weight.
Among other things, this has led to many women being almost afraid of weight training with high weights or strong resistance - namely, for fear of too much muscle. How many times have I heard the phrase "I don't want to look like Hulk" from the ladies, especially before the first training session?
The fact is: when someone starts to slim down, looking at the scales is often very sobering at first. Because sport doesn't help immediately. Beginners first build muscle mass before losing fat. In addition, due to water retention in the muscles after intensive training sessions, there are large weight fluctuations that are completely normal.
Therefore, in the first weeks after the start of training, many women often observe effects such as tight-fitting jeans or that the favorite blouse around the arms suddenly fits more tightly. It gives the impression that the training has clearly increased leg or arm muscles. For fear of getting "thicker legs" or "arms like Hulk", the training is often interrupted or less intensive at this point.
Even if we train with high weight or strong resistance, women, it tends to be very difficult to build up any muscle mass that is really worth mentioning so that the muscles really show up. Of course, we also build muscle mass.
However, this impression of the sudden and undesirable increase in muscle mass is a delusion. The body needs time to change due to the training. As an economist, the body only builds up - noteworthy and even visible - muscle mass, but only when it has the impression that it is really needed in the long term. And he gets this impression only through intensive, long-term and sustainable training. Of course, every training session has an effect and therefore an adjustment. However, it takes a lot more time than the usual 1-3 weeks until it is really so clear that pants no longer fit and this usually requires a much more intensive training.
The fact is: it does. We do not imagine this effect! Women are perfect water stores. Many women observe this phenomenon at least once a month during the cycle. There are simply days when we flood like a yeast dumpling because we love to store water. This is due to our nature. The woman's body was constructed in such a way that another living being can grow in it. This is why the female body has significantly more fat and water than the male body.
The body is 60-70% water. This is also the reason why the body's water content has a significant influence on the total weight. A small percent more or less can make up half a kilogram.
We also observe this effect of water retention during strength training. The energy source ATP ultimately required for muscle work can be obtained in two ways, one of which is through the breakdown of carbohydrates from the glycogen store. Glycogen stores are the carbohydrates stored in the form of glycogen, and glycogen is stored in the cells - mainly in the muscles - with the help of water. If you reduce the consumption of carbohydrates, you also lose the water that is attached to the glycogen. This phenomenon is known as "loss of water weight". But you don't lose fat yet. Rather, the glycogen and associated water is squeezed out of the muscles. In the female body, however, we store 4 grams of water per 1 gram of glycogen in the connective tissue.
Now back to training: with strength training, we injure the muscle. Through a so-called microtrauma, we get the muscle to prepare itself for the future units through the hard training with an adjustment. In the long run, this adaptation - the reaction to the injury - is the muscle building that we want. In the short term, however, we store water in the surrounding tissue due to this injury. A leg that is almost filled with water can quickly give the impression of a “thicker leg”.
However, this process of water retention is temporary. Water retention of various types often severely distorts weight measurement. Not only the daily diet (reduced increase in carbohydrates help to deplete the glycogen store), but also emotional stress and the hormone balance have an enormous influence on the water balance. This is also the reason why the scale is a poor advisor when it comes to assessing fat loss. It is important to know that weight fluctuations - especially in women - are completely normal and you should not stress yourself under any circumstances.
We want muscles. Muscles are the kilns in our bodies. That means muscles burn energy permanently, even while sleeping! And that's not magic, it's actually very simple: muscles tighten our bodies, burn calories and therefore fat, and help us to reduce weight and body fat.
That means they only mean well with us, we don't have to be afraid of them, we just have to allow muscles to develop their great properties on us, so keep your eyes closed! Do not give up! Once the body has understood that you are serious and that training is an integral part of everyday life, the body reduces the water retention in the muscles and we produce a slim, tighter figure in the long term, which then no longer falls into our pants or your favorite blouse fits because you need a size down
And that is exactly why we recommend strength training to you, because with our training method you stress your whole body and tighten yourself from head to toe. You will become stronger, fitter and more powerful in every way. And tighter, but natural.
Have fun training and achieving your goals!
I have a deep passion for movement and sports, and an insatiable curiosity for understanding human nature. While researching the connections between physical vitality, mental acuity, and the pursuit of longevity, I care to share valuable insights and practical tips that can easily be incorporated into our daily lives.
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