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Women and
Strength Training
Purpose
•  Examine gender differences and
issues concerning women and
resistance training
•  Educate female athletes about the
balance of training components
Misconceptions
•  Certain misconceptions about women
and strength training have limited the
benefits for women due to the design
of inadequate training programs.
Common Myths
•  Women can’t get strong
•  Strength training causes women to
become larger and heavier
•  Women should use different training
methods than men
•  Women should avoid high intensity or
high load training
Common Myths
•  With the right exercise, individuals can
get rid of trouble spots
•  If individuals do not lose weight, there is
no point in exercising
Gender Differences
• 
• 
• 
• 
Does strength training produce the
same effects in women as in men?
Body composition
Muscle hypertrophy
Hormonal responses
Strength and power
Body Composition
•  Both genders demonstrate increases in
free-fat mass (FFM) and decreases in
body fat percentage at a comparable
rate as a result of their participation in a
short-term strength training program
(8-20 weeks).
•  In general, males have a higher FFM
than females.
Muscle Hypertrophy
•  DEFINITION: An increase in muscle
mass and cross-sectional area.
•  On average, males have greater
muscle cross-sectional area and
more muscle fibers than women.
The average women’s muscles do
NOT hypertrophy excessively.
Muscle Hypertrophy
•  Following a 10, 12, and 20 week
strength training program, results
indicated no change, or small
changes, in female participants’ body
circumference.
Muscle Hypertrophy
•  Because muscle tissue is denser than
adipose tissue (fat), an increase in
muscle mass accompanied by a
decrease in adipose tissue equaling the
gain in muscle mass will result in a
slight decrease in body circumference.
Hormonal Response
•  Testosterone
•  At rest, men have 10 to 20 times more
serum testosterone than women.
•  Testosterone increases protein
synthesis, which induces hypertrophy.
•  This is why there are gender differences
observed in body weight and
composition.
Serum Testosterone
Concentrations (pre, mid, post)
Exercise
30
25
20
Men
Women
15
10
5
0
Pre
Mid
0
5
15
30
60
Strength •  On average, females’ maximal mean
total body strength is 60% of males.
•  On average, females’ upper body
strength is 25-55% of males.
•  On average, females’ lower body
strength is 70-75% of males.
Power
•  On average, females’ capacity to
generate force quickly (rate of force
development) is slower than males.
Training for explosive strength is
critical to enhance power output.
More Gender Differences
•  Males muscle fibers from greatest area
to smallest area are Type IIA-I-IIB.
•  Women are I-IIA-IIB.
•  Explains differences in strength and
power output.
Women plateau earlier in training, but
tend to observe greater initial strength
gains.
What Does This All Mean?
•  Women are at a physiological
disadvantage when it comes to the
capacity to demonstrate strength and
power.
In order to reap the benefits of
strength training, a women should lift
heavy (> 80% 1 RM) weights in an
explosive manner!
Benefits of Strength Training
•  Decrease in body fat percentage
•  Increase in strength
•  Increase in muscular tone, shape, and
definition
•  Better muscular control
•  Improved bone mass
•  Increased resting metabolic rate
•  Improved self-esteem and confidence
Outside the Norm
•  Larger than average increases in FFM and
limb circumferences in some women are most
likely related to several factors, including:
•  Greater than normal resting testosterone,
growth hormone, or other hormone
concentrations
•  Greater hormonal response than normal to
strength training
•  Lower than normal estrogen/testosterone ratio
•  Genetic predisposition
Other Factors
•  Nutrition
•  Cardiovascular exercise
•  Sport-specific needs
Top 10 Reasons to Strength Train
•  Muscle is more compact than fat
•  Strength training fortifies bones and
improves flexibility
•  Untrained individuals can reap the benefits
from doing a 25 minute workout 2 times
per week
•  Research shows that the stronger
individuals get, the more energetic and
active they become.
Top 10 Reasons to Strength Train
•  Resistance training can raise metabolism
by as much as 15%
•  Studies indicate that strength training
reverses age-related muscle loss,
decreases risk of heart disease, and may
reduce the risk of breast and colon cancer
•  Strength training reduces stress and
anxiety
Top 10 Reasons to Strength Train
•  Strength training helps individuals fall
asleep quicker, as well as sleep longer
and more deeply
•  Strength training improves balance and
posture
•  Strength training enable individuals to
feel stronger and more confident on the
playing field