Strength training for women - the ultimate guide

This article has been automatically translated from German. While our little team is working hard to provide you the best quality and resources, our multilingual capacity is still limited. Don't judge us by the Google translation please and head over to the original version in German instead.   

The same thing happens every time we explain the great training success of HIT strength training using our HIT workout technology. Men would like to start training right away. Women are rather skeptical. Raising further why this is the case usually leads to the same conclusion. The problem is not strength training with HIT workout technology, but skepticism about strength training in general. We decided to get to the bottom of some stubborn myths.

So here is the ultimate guide about strength training for women.

SUMMARY

• Women lose body fat through weight training [1,6,7,8]
• Weight training makes women stronger, but not bulky [2.9]
• Strength training reduces the risk of osteoporosis [3,4]
• Strength training relieves menopause symptoms [5]

TO LOSE WEIGHT I HAVE TO TAKE ENDURANCE TRAINING, RIGHT?

No. Moderate endurance training is not nearly as effective as strength training to promote fat burning. Intensive strength training stimulates the metabolism up to 38 hours after the training session. [6] Indications for increasing the metabolism result from the so-called EPOC (Post-Exercise Oxygen Consumption) measurement. Put simply, oxygen consumption above a certain starting level is interpreted as an indicator of increased metabolism. Strength training leads to a stronger EPOC as endurance training, provided the duration and intensity are the same. [7] In addition to this short-term effect, strength training is an investment that also generates “fat” dividends in the long term. Muscles are real calorie eaters and additionally increase the metabolism and thus long-term fat burning. [8th]  

WILL I BE AS MASSIVE AS A BODYBUILDER BY STRENGTH TRAINING?

No. Even though this  meta-analysis  [9] of 62 independent studies on the effects of strength training on women vs men came to the following astonishing results:

• Women usually start with less absolute muscle mass and strength, but increase their strength faster than men compared to the starting level
• In the long term, women and men increase their relative strength and muscle mass approximately the same

However, since women naturally have less muscle mass than men, the absolute gains in muscle mass are also lower. The bottom line is that women do not become excessively muscular from strength training and can enjoy the positive effects of strength training with peace in mind. [2]

WHAT CONCERNS ME OSTEOPOROSIS? CAN STRENGTH TRAINING COUNTER THE RISK?

First of all, osteoporosis actually concerns women of all ages. The following quote from a geriatric journal;

“The lifetime risk of a 50-year-old Swiss woman suffering from an osteoporotic fracture in the course of her life is around 50% [10] [...] Since both the incidence of osteoporosis and fracture increase exponentially with age, it can be expected that in the course of the steadily  increasing life expectancy  and the increase in the> 60-year-olds, more fractures will occur in the Swiss population. [...] [11]

This means that one in two 50-year-old Swiss women will break a bone in the course of their lives due to osteoporosis. Combining the increased risk of bone fracture due to porous bones (the somewhat casual expression for osteoporosis) with sarcopenia (loss of muscle mass and strength in old age) and the resulting lower sure-footedness, explains the high risk.

NOW TO THE QUESTION OF WHETHER I CAN LOWER THIS RISK THROUGH STRENGTH TRAINING?

Yes. A  study examining the effects of HIT strength training (the type of strength training program offered by Aurum) on the bone density in 39 women aged 50-70 years shows that there is a significant increase in bone density. The researchers' clear conclusion was:

“Strength training is an effective and easily accessible way to maintain bone density. At the same time, muscle mass, functional strength and balance are built up in post-menopausal women.” [3]

Another study is particularly interesting when it comes to training with ARX machines at Aurum [4]. According to Wolff's law [12], there is a connection between the mechanical load on the skeletal apparatus during strength training and the increase in bone density in response to this. The higher the load that can be generated in a safe environment, the more positive the effect on the bone density. It is believed that the skeleton of over 50-year-olds can safely withstand forces of 3-9 times their own body weight. Even short-term effective loads in this area lead to an amazing increase in bone density of up to  16% in 24 weeks. [13] The machines at Aurum are the only training technology that can be used to safely map such dynamic loads.

I AM IN THE MENOPAUSE. DOES STRENGTH TRAINING HAVE POSITIVE EFFECTS FOR ME?

Basically, all of the previously presented positive effects help to alleviate the symptoms of menopause. Maintaining the functional strength and bone density is certainly the most important long-term effect. However, strength training also has many short-term positive effects. A strength training program with continuous progress and positive feedback like Aurum can counteract secondary symptoms such as sleep disorders, anxiety, depression and other negative psychological effects. [14] These symptoms should be considered holistically and are mutually dependent. In general, it is only logical to assume that maintaining a tight figure and functional strength will help you to experience this period of life as little stressful as possible. Who knows, maybe our advanced strength training at Aurum may even help you become the best version of yourself at this stage.

POWER FOR LIFE!

‍

Sources:

[1] http://bjsm.bmj.com/content/33/3/1
90.short

[2]http://ironbark.xtelco.com.au/staff/
john/Physical%20Education/Exercise%
20and%20Performance/Exercise%20
Physiol%20Zali/2007/muscle%20stren
gth.pdf

[3] https://jamanetwork.com/journals/
jama/article-abstract/384959?redirec
t=true

[4] http://bjsm.bmj.com/content/41/10/
649.short

[5] https://books.google.ch/booksid=juK3
fU7bemoC&pg=PA59&lpg=PA59&dq=Wes
tcott+and+Baechle+1998,+2&source=bl&
ots=nGmU2cCLzW&sig=uzh9uUm7bkCtZ
_fINCMtYWK4fl8&hl=en&sa=X&ved=0ahU
KEwic2P3u24zbAhUEWBQKHb-uDW0Q6
AEIKjAB#v=onepage&q=Westcott%20and
%20Baechle%201998%2C%202&f=false

[6] Schuenke, M. D., Mikat, R. P.,& McBride,
J. M. (2002). Effect of an acute period of
resistance exercise on excess post-exercise
oxygen consumption: implications for body
mass management. European Journal of
Applied Physiology, 86(5), 411-417.

[7]https://www.ncbi.nlm.nih.gov/pubmed/
9565932

[8] Stiegler, P., & Cunliffe, A.(2006). The role
ofdiet and exercise for the maintenance of
fat-freemass and resting metabolic rate
during weight loss. Sports Medicine,
36(3), 239-262.

[9] https://www.strongerbyscience.com/
strength-training-women/

[10] Lippuner K. [Epidemiology andburden
of osteoporosis in Switzerland]. Therapeutic
review. Revue therapeutique.
2012; 69 (3): 137-44

[11] https://www.medinfo-verlag.ch/files/
download/b11bca2a7d61fa9

[12]https://jwi.charite.de/ueber_uns/
julius_wolff/

[13]https://79471b720a5838746911-88d5062
1e0f8da6d50792584fec156ec.ssl.cf5.rackcdn
.com/hunte-jaquish-huck-2015-fbp-and-bmd-
gains.pdf

[14]https://www.researchgate.net/profile/Gilb
erto_Shiguemoto2/publication/47702032_Me
nopause_Highlighting_the_Effects_of_Resista
nce_Training/links/54e5c27b0cf2bff5a4f1c317
/Menopause-Highlighting-the-Effects-of-Resi
stance-Training.pdf