By Shannon Flanagan – CPT
Did you ever realize when you walk in to a gym that the cardio section is primarily filled with women, and the men occupy the majority of the weight room? I always feel like I get stared down from men because I am working out in “their” territory and I actually know what I am doing. From the outside looking in, it may seem as though there is a fundamental difference in the way men and women should be training, but this is not the case. Both men and women need a pretty balanced mixture of cardio and strength training.
Many women believe the myth that lifting heavy weights will result in a “bulky” or “manly” appearance. The truth is, women do not have the levels of testosterone men do, and thus cannot “bulk up” without the help of steroids and years of serious dedication. This fundamental difference in hormones makes it easier for men to put more muscle on their frame. Men have more circulating testosterone and women have more estrogen available. This causes men to build greater muscle mass and bone density. Women cannot get thicker mass unless the diet is altered and/or supplements are being used.
Both men and women can benefit from compound lifts such as squats, deadlifts, and pressing movements such as those done on a flat bench or incline. Compound exercises like weighted squats and deadlifts burn more calories than almost any other move. Although the differences in hormones alter men and women’s size, essentially the muscles, bones, tendons and ligaments respond similarly to the stress of exercise. The cells in both males and females adapt to the “overload” by getting stronger.
This also means there should be no limitations to cardiovascular exercises either. Both men and women will benefit greatly from mixing cardio in with their strength workouts. A person’s health and exercise history, injuries, and personal aspiration contribute more to limitations on cardiovascular exercise than sex. Cardiovascular exercise can promote heart and circulatory health and mood enhancing benefits for everyone, not just women.
In conclusion, there are distinct differences in hormones between men and women affecting their physiques and performance. Resistance training, like weight lifting, can help men develop more muscle definition to firm up the body, and both men and women can significantly benefit from a consistent resistance training program. To get the body you want, you need to do a mixture of strength training and cardiovascular training no matter if you are male or female.