workouts for women

Workouts for women would include: Zumba, Pilates, Yoga, Hip Hop Abs, leg lifts, crunches, long hours of cardio on an elliptical, and group classes. Also, weight training for women should consist of only high rep ranges to avoid getting big muscles like men.

Believe it or not, this type of bro science, stereo typical garbage is spewed out of individual’s mouths in your local gyms, public schools, and all over the internet. You can do a Google search right now and type in “Workouts for women,” and you will see all of these misnomers come to fruition right before your own eyes.

The truth is that there are no workouts that are specifically “girl workouts” and there are no workouts that are specifically “guy workouts.” A workout is a workout. Period.

Let’s tangle with a few myths about weight training for women.

Myth #1: If women lift heavy they will get really big.
Testosterone, the male sex hormone, is the major hormone that contributes to muscle growth in humans. When compared to men, women have 10X less testosterone in their bodies. This fact is key. This tells us that it is very difficult to illicit muscle growth and hypertrophy in women.

Think about this also.

It takes years for men to develop large amounts of muscle. In fact, men have such a difficult time gaining muscle that they spend millions of dollars a year on products to assist them in gaining size. If men have testosterone and struggle so much to increase their muscle mass, it would be ridiculous to think that woman would instantly get huge just from doing a few lifts. It sounds like common sense, but common sense isn’t so common.

Myth #2: Women should not do the same exercises that men do.

A woman’s body moves almost identical to a man’s, so why in the world would women use different exercises? It makes no sense from a bio mechanical stand point. Women and men both pull, push, squat, lunge, bend, twist, ect.

Unfortunately, many women believe this myth to be true, and waste a lot of time doing what I call “foofy” exercises. These are mostly single joint lifts, arm workouts or exercises where someone lays on the floor and lifts their leg into the air. These movements can supplement a workout, but if these movements are your resistance training focus you are flat out wasting your time.

In reality both males and female should be performing the same movements. The foundation for resistance training lies in horizontal pushes and pulls, vertical pushes and pulls, squats and deadlifts. These movements foster proper recruitment patterns and they make workouts more efficient. These multi-joint movements allow you to use more muscles at once, burn more calories, and they promote functional movement patterns. Sounds like a no brainer right? That’s because it is.

Myth #3: Women do not really need to workout, they just need to tone.

AHHHH! The word “tone” should be stricken from the English dictionary!

Upon further review I take that statement back. Using the word “tone” is fine when referring to the manner in which someone speaks, the feeling of an environment, or the sound of an instrument. But, the word “tone” has no place in the fitness world. “Toning” doesn’t exist. It is fake like the Easter Bunny, Santa Clause, and freedom of speech.

In reality people can only gain or lose muscle, or gain or lose fat. That is it! There are no “toning” exercises. Most exercises that are known as “toning” in actuality are just inefficient exercises. Think of the “foofy” exercises I described above. If you actually substitute the word “suck” with the word “tone” you will be better off.

Example: “I don’t want to get big, but can you give me some exercises to do that tone suck?”

See how that works?

Check out this video I made for more information on this topic!

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