it's a (wo)man's world 5 Female Fitness Myths By Jules Bruchez Now that we are deep into 2020 it's clear that when it comes to the fitness industry, women are much more involved in weightlifting and making a conscious effort to better themselves through weight training. Sadly, there are still many myths and misconceptions that linger through the halls of gyms and households deterring women away from getting the results they eagerly look for. As a certified Strength Coach and personal trainer for the past 20 years, I’m going to explain the 5 Biggest Female Fitness Myths. With no specific order, let’s get to it and debunk these myths to help women get into better shape.
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WOMEN SHOULD NOT LIFT A LOT OF WEIGHTS Women simply don't possess the human genetics in order to become big and bulky like men do. This is the exact reason why I can give the exact same workout to a man and woman and see significant changes in muscle mass with men versus women. There is one simple reason for this factor and it will never change. Women simply do not have enough testosterone in their bodies to build that much muscle mass. On average, in adult males, levels of testosterone are about 7 to 8 times as great as in adult females. As the metabolism of testosterone in males is more pronounced, the daily production is about 20 times greater in men. 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.
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WOMEN SHOULD TRAIN DIFFERENTLY THAN MEN The basic principles of weight training are simply the same for males and females. You should start with bodyweight exercises. Once you can accomplish proper form and proper body mechanics in a safe manner, you can begin to use external loads (weights). From there you should focus on compound movements first, then move onto isolation movements. You should not look to train your body by muscle groups, but more in the manner of movement. Your workouts should revolve around a pushing movement, a pulling movement, a leg movement (squat or hinge) and a carry and rotation movement. I currently put a larger emphasis on glute and low back training simply because I feel it's the powerhouse from which all movement starts. I don't train these muscles specifically for aesthetic purposes, but more towards a safety factor. Regardless of if you are a male or female, these are the objectives of each workout that you should be performing. These are the basic foundation principles that will allow you to have an effective workout. The only time you see workouts different from others is when you specifically train someone for their muscle imbalances or mobility issues.
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