Benefits of strength training for females

Every woman can benefit from strength training regardless of her age or goals. And clearly, resistance training benefits go far beyond appearance. This healthy habit can help us all live healthier and longer lives.
Women who regularly participate in resistance training activities improve their health, decrease their risk of degenerative diseases (e.g., osteoporosis) and their injury rates, and enhance their overall sporting performance.
Whereas in the past women may have questioned the value of resistance training or even avoided this type of exercise due to social stigma, evidence clearly indicates that women are capable of tolerating and adapting to the stresses of resistance exercise and that the benefits are substantial!

Sex-related differences

When comparing training-induced changes in muscular strength between sexes, it is important to differentiate between absolute and relative measures.
In terms of absolute strength, women generally have about two thirds of the strength of men. The absolute lower body strength of woman is usually closer to male values as compared to the absolute values of upper body strength.
Sex-related differences in body composition, anthropometric characteristics, fat-free mass distribution (women tend to have less muscle mass above the waist), can partly explain these sex-related differences.

When considered on a relative basis, sex-related differences in muscular strength are greatly reduced. Because the average man and woman differ considerably in body size, it is useful to compare sex differences in strength relative to body weight, fat-free mass, and muscle cross-sectional area.
When strength is expressed relative to muscle cross-sectional area, no significant difference exists between sexes, which indicates that muscle quality (peak force per cross-sectional area) is not sex specific.
Even though the muscle fibers in men and women are also similar in fiber type distribution and histochemical characteristics, men tend to have a larger muscle fiber cross-sectional area than women.

Why should women resistance train?

There are plenty of reasons!
Through participation in a resistance training program, women can increase their strength at the same rate as men or faster. Although absolute gains in strength are often greater for men, relative (percentage) increases are about the same or greater in women. Resistance training offers a multitude of benefits for females, including the increases in bone mineral density. Loaded structural exercises propose great osteogenic stimulus to the exerciser. It is well known that higher intensities of resistance training promote greater degrees of osteogenesis, and that preadolescence is an opportune time to participate in weight-bearing activities in order to enhance bone mineral density.

FEW OF RESISTANCE TRAINING BENEFITS

• Increased Bone Mineral Density (BMD). Greatly influenced by compressive forces resulting from resistance training. MES (Minimal Essential Strain) is a minimal threshold that must be reached in order for osteoblasts to travel to area of strain and lay down new layers of bone.
• Improved general fitness, motor performance and functionality.
• Resistance training helps to prevent injuries.
• Adaptations in connective tissues, like tendons, ligaments, fascia.
• Enhanced physique rather than bulky look.
• Improved body composition.
• Increased flexibility.
And many more!

Resistance training prescription

Since the physiological characteristics of muscle are the same between the sexes, there is no reason why the training should be different. In fact, because the muscle groups involved in a particular sport or physical activity are obviously the same for men and women, resistance training programs should be designed to improve the performance of the muscles needed for successful sport performance and everyday activities, regardless of sex.
When resistance training is done properly, the added pressure results in a strengthening effect; however, when done improperly, that pressure can damage tissues. Weight training should be a healthy habit, not a health hazard.
Consequently, the only real difference between training programs for men and women is generally the amount of absolute resistance used for a given exercise, which is based on the individual’s strength capabilities.