Which strength classes are suitable for women and what are the advantages? Let’s talk to an expert.
When choosing strength training for a girl, the most important thing is the goal. Women, as a rule, are not interested in such a noticeable increase in muscle mass as men. The fair sex does not want to “pump” but “tense muscles” and lose weight at the same time. The best way to solve this problem is through group strength training.
Light weight classes and core strength exercises (squats, push-ups, etc.) are most effective and safer for the female physiology. In the gym, exercises are often carried out with critical (maximum) weights that put maximum strain on the stomach and pelvic floor. This, in turn, is fraught with problems with the reproductive organs. The group activities are accompanied by cheerful music and many different exercises, so that there is no chance of boredom.
If a woman wants to diversify the training process, it is worth adding gentle instructions, such as yoga and pilates. In the gym you should not choose weights that are higher than half your body weight.
The best strength training for women: the push-up
This program was developed by the fitness company Les Mills and has clear rules. The main attribute of the training is a special adjustment bar weighing from 0.5 to 50 kg. Special feature: the exercises are done quite quickly (compared to the gym) and do a lot of repetitions. All muscle groups are trained alternately for one hour: legs, buttocks, back, abdomen, chest, shoulders, arms. “Simple exercises are used, mostly basic and symmetrical,” says Ruslan Panov. “It gives you the opportunity to concentrate on the tension and the quality of the technique. We work at different paces, with continuous phrases up to 7 minutes.
Thanks to the speed and the many repetitions, the main muscle groups are perfectly trained and the endurance is improved. Participants build muscle and burn fat at the same time. Training quickly defines the effect for which women come to strength training. Thus, the push-up can be safely considered a success in strength training for girls.
Body Sculpt or Super Sculpt
In terms of filling, the lesson is similar to Pump. But this program doesn’t have a strict format, so each trainer can make their own adjustments to it. It is built like interval training: we train quickly or slowly, the duration of the approaches is shorter than on the pump.
Here, not only a barbell is handled, but also all weights – dumbbells, barbells, shock absorbers. All exercises are the same classic strength exercises: squats, lunges, push-ups, bench press. The whole body is trained, both lower and upper. Overall, you get the same desired effect: building muscle and burning fat. However, the load is lighter here than Pump, so it may take longer to reach your goal. But for beginners it will not be so difficult.
Trainings for problem areas
These courses are suitable for those looking to solve specific problems. It uses both compound exercises and isolated exercises that involve a small amount of muscle. For this reason, despite the strength nature of the exercises, the exercises effectively dry out adipose tissue in problematic areas and tone it, relieving the muscles is a secondary task here. Weights are rarely used here, exercises with your own weight, more static in the stable. These are all lower body parts (legs, buttocks, abdominal muscles), upper body (back, chest, abdominal muscles, arms), abdominal muscles (abs, lower back), ABL (abdominal muscle, buttocks, legs), buttocks (buttocks, hamstrings) and etc.
This workout is completely different. It uses body positions and movements necessary for a person in daily life. For example, get up from the chair, hold the baby in your arms, open the door, jump over the puddle. These functional movements are not trained through conventional strength exercises.
The lesson covers basic body positions that require balance, functional strength and responsiveness. The stabilizing muscles of the body are also included in the work, which, like the movement muscles, must be trained. The difficulty with training the stabilizing muscles is that they must work at an unconscious level. We can train the external muscles by deciding, “Now I’m going to bend my arms or straighten my legs. Stabilizers only work in the so-called exercise courses. We adopt basic postures and progress, for example to balance. This teaches that if you slide, for example, the stabilizers will be triggered. Functional training prepares the body for unexpected environmental changes.
The movements in functional training are natural, and this training also prepares the body for a safe life. If you have back or knee problems, better choose these classes than strength group classes. At the same time, they perfectly strengthen muscles and burn adipose tissue. Girls should put this activity on their hit list with pump.
This cannot be attributed to active strength training – there is a completely different mode of action. The focus is not so much on “pumping” the muscles and burning fat, but on the harmonious development of the entire body, in which muscle and fat tissue are corrected in a natural way. A static load is applied.
Power Yoga founder Beryl Burch developed a series of asanas that are technically simple but last up to 80 seconds each. This shifts the load pressure to the performance side. The only difference to Hath or Iyengar is the static tension. In general, this direction is for those who cannot or do not want to do full-fledged strength exercises in dynamics or additional, light training for everyone else.
For some reason it’s seen as something as simple as stretching and breathing exercises. But actually everything is radically different. The fitness pro has never thought of Pilates as a post-workout recovery session. This training perfectly eliminates malfunctions in the body and creates a muscular corset. And that only comes from tension. Because of this, Pilates has always been strength training, and dividing that direction into strength and non-strength classes is a mistake. Unfortunately, right now in small gyms you can really come across Pilates classes with completely incomprehensible content, where there are only stretching exercises. Try taking classes with real professionals who are certified by the International Pilates Institute. After that, you can safely add Pilates to your list of strength training results.
Pump, Functional Training and Pilates are the first activities to combine if you want to strengthen your muscles without going to the gym.