While some weightlifting advice is universal, others are not, particularly when it comes to training men and women. Physiology, anatomy, and hormones, for instance, can differ between men and women, influencing how training should be instructed for women.
Historically, workouts designed for women have emphasized the use of lighter weights at a higher repetition range. Similarly, misguided fear of becoming “bulky” or “too muscular” has spurred many women to avoid lifting heavy weights, robbing them of the willpower that can support them for the rest of their lives.
Perhaps we should replace our fear of becoming “bulky” with a healthy fear of losing muscle. Women lose 3% to 8% of their muscle mass per decade after the age of 30, and this rate increases after the age of 60. Less muscle raises the chances of falling and injury, especially as you get older, which is why muscular training has become essential, as it helps you preserve muscle mass and strength as you get older.
Because women have wider hips, the Q-angle, which is the measurement of the angle between the long axes of the femur and tibia, is often larger in women than in men. This is one of the reasons why women are more prone to knee injuries. Women in their twenties, for example, have two to six times the number of knee injuries as men.
You must focus on knee and lower back stability to help reduce your risk of injury because of physical and hormonal variations between the sexes. Make sure that you train under expert personal trainers in Dubai to avoid long term injuries.
Here are a few tips that would help you find your balance in your workout routine.
- Squats, deadlifts, horizontal pushes, horizontal pulls, vertical pushes, vertical pulls, and rotational exercises should be the focus of a well-rounded muscular training program.
- Depending on your goals, energy levels, and hormonal cycle, aim for two to four days of muscular training each week. If you train two days per week, do a full-body program on one day that includes squats plus upper-body push exercises (like a bench or overhead press) and deadlifts and upper-body pull movements (like pull-ups or rows) on the other.
- Keep track of any changes in your energy levels during the month and strengthen your shoulders and knees to reduce your chance of injury.
Lifting weights is not only for men. Women can succeed at weight lifting and gain significant physical and mental advantages from strength training, such as a leaner, more muscular physique, and improved self-esteem. Strength and resistance training also has positive effects on bone health, such as increasing bone density, which can aid in the prevention of illnesses such as osteoporosis.
While there may be physiological variations between the sexes, there is no need to drastically modify your exercise regimen. Lift heavier weights (while keeping proper technique), push yourself suitably according to how you feel, and keep in mind that this strength practice will considerably help your lifespan and health status.