Archive: Around Town

A Russian proverb reads, "Women can do everything; men can do the rest." Feminism aside, Lou Schuler, author of The New Rules of Lifting for Women, points out that since women really started strength training (about 25 years ago), a notion has grown that women shouldn't use exercises and techniques used by men. Most women exercisers think they are allergic to weightlifting but the ones that do weight-lift generally pick up light weights (low intensity). Women's tendency towards low intensity in weight training is ironic when compared to real life, however. Whether lifting a toddler, a container of cat litter, or even a cat, women regularly lift more weight in real life...yet they won't pick up anything heavier than the vinyl coated 5lb dumbbells in the gym.

Research also confirms this light weight trend. A study (2008) that measured women's self-selected resistance training intensity reported that women averaged only 42.3 percent of their maximum. This is about equivalent to your couch cushions. Previous similar self-choice research reflected these same low intensities: 40-52 percent (2004) and 56 percent (2007). These weights were incredibly low and therefore of little impact on strength and muscle building. In comparison, a study showed that women who lifted at 85 percent burned nearly two times as many calories in the two hours after the workout session as compared to the 45 percent group. These results should be able to speak for themselves.

Freud once said, "The great question which I have not been able to answer, despite my 30 years of research into the feminine soul, is ‘What does a woman want'?" Women, why do you have to lift more weight? If the weights are unchallenging, your muscles won't change. If muscles don't change, you will look and feel no different than your current state. What exact intensity is needed is relative, though. The intensity requirement increases as one's conditioning level increases, whether someone wants to maximize muscle fiber recruitment, or whether someone wants to increase bone mineral density. In general, less than 60 percent may be considered sub-optimal when only a moderate number of repetitions (10-12) are performed (ACSM).

The primary reason for women using styrofoam-like weights can probably be blamed on the "high reps-low weights for toning" myth. On the other hand, I have heard women throw around the statement, "I always lift heavy," but then realize the truth of this is that they just do a lot of reps. Just because you go to near-failure on an exercise doesn't mean it is heavy. You can do more than 20 reps and go to failure but this is not the same as going to failure within 8-12 reps. "Heavy" weights are normally defined as 5 reps or less.

 

The next myth that can be blamed is the "becoming too muscular" myth. A woman's low-testosterone hormonal profile will not let her body build muscle effectively. I estimate that 1 out of 100 women actually hypertrophy their muscles (grow in size), even with coached strength training. Muscles will firm up and bodyfat that covers muscle will disappear, but women's muscles rarely get bigger. However, this psychological misperception has Val Waters, celebrity trainer, warning other personal trainers, "If the thighs don't fit in the new smaller waist jeans, you just f***** yourself." "Normal" people, not just celebrities, react this way, too.

I recommend, especially for weight loss, to lift weights that bring you to near-failure in 8-12 reps. Whether you are brave enough to lift heavier free weights or not, research confirms that people train at higher intensities and progress at a greater rate when coached by a strength and conditioning professional. See you in the gym and stay strong.

 

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