Strength training is often the most underutilised training method for women and many are yet to reap the benefits of it.
- Enhanced bone modelling = increase bone strength & reduce osteoporosis risk
- Stronger connective tissues = increase joint stability
- Increased functional strength = increased performance
- Increased lean body mass and reduced non-functional body fat = more effective mass
- Higher metabolic rate
- Improved self-esteem and confidence
(Fleck and Kraemer, 2004; Ebben, 1998)
Modifications to avoid hypertrophy (increase in muscle mass)
- Either reduce intensity <70% but more likely increase intensity to loads allowing less than 6 reps
- Reduce volume (number of sets/reps)
- Reduce number of exercises per body part (i.e. arms, legs, shoulders etc)
- Use additional aerobic training – but again be careful here due to performance mal-adaptations!
- Change exercises more frequently
- Use compound exercises (whole body exercises such as squats, press ups etc)
- Reduce time under tension (how long it takes for you to complete a rep/set)