Why Women Will Not Build Large Muscles From Weight Training

Many women confess that they have stayed away from weights and resistance training because of their fear of building a large amount of muscle, resulting in body definition like that of a body builder. However, there are a few aspects that play a role in how your body will react to this type of exercise, which, normally, do not allow women to "bulk up".
In comparison to men, women are generally weaker because their bodies carry a lesser amount of muscle, but the muscles themselves are just as strong and are comprised of the same physiological qualities. Even though the muscle composition is the same, hormone levels and genetic makeup differ between men and women. Men have much higher testosterone levels which allow men to develop larger muscles. Because women have about 1/10 of the amount of testosterone found in men, their muscles tend to grow on a much smaller scale.
Women that do develop significantly larger muscles usually participate in a very intense strength training program, which is not necessary or required for the average woman to become stronger and improve health. The genetic makeup of these women influences muscle growth as well. Typically, those with shorter limbs are able to lift heavier weight because of the smaller distance between the weight and the joint being used. Also, longer muscles have a greater potential for larger development, and individuals with a higher number of fast twitch muscle fibers are more likely to be increase strength and muscle size.
Each individual is different and some women do have the genetic and biomechanical factors to build large muscles. However, without a vigorous resistance training program or abnormally high levels of testosterone, this is not likely to happen.
Along with becoming physically stronger, there are many health benefits from performing strength training exercises, including body fat loss, increased metabolism, and the prevention of osteoporosis, which are extremely important to women as they age. A resistance training program is essential and should be established as a part of a healthy lifestyle.


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Strength Training is For Women - Ladies, Grab Those Weights

Strength training was once a practice reserved for male competitive athletes and bodybuilders. Fortunately, those outdated ideas are where they belong, in the past. Strength training has been proven to benefit all populations and it is absolutely essential if we wish to change the look of our bodies.
Women especially reap huge benefits both physically and mentally from weight bearing exercise. Strength training creates strong ligaments and tendons, which serve to support the joints and decrease the likelihood of injury from other activities. It is the best thing a woman can do to reduce her risk of osteoporosis because working with weights increases bone density. Strength training also increases your metabolism as well because by creating muscle tissue, you are creating tissue that is active and uses energy (calories) even when at rest. And maybe one of the sweetest surprise benefits of strength training for women is the confidence and sense of control it can give you, not to mention the ability to perform daily activities that require lifting with ease. (No more waiting for your husband to get home to open a jar!)
So how many of you women out there are afraid that if you lift weights you will get muscles that are too big? This is a common fear and nothing more than a myth. The vast majority of women cannot build large muscles because it is a genetic impossibility to do so. Women have high levels of the hormone estrogen and so the increase in muscle size that men (who have high levels of testosterone) have can never be the same for women.
When women strength train they will see a difference in muscle tone, strength and endurance and not necessarily in size. Do not be afraid of the weights, ladies, strength training is something wonderful that you can do for your body!
Another common myth is that you need to lose your fat before working on toning your muscle. Nothing could be further from the truth. If you are overweight and wanting to lose fat, you should be performing weight-bearing exercise along with cardiovascular exercise. By challenging your muscles with weights you are burning more calories than if you did cardio alone, you are building muscle tissue which in turn burns fat for fuel and you are less likely to have droopy skin from losing weight because you will have the toned muscle underneath.
A routine consisting of cardio activities such as walking, jogging, aerobic classes, etc. combined with lifting weights is without a doubt the most effective way to achieve your weight loss goals. We all know that women today are very busy. Have no fear because strength training need not be time consuming. A good weight-training workout can take as little as 20 minutes. Some things to consider; do not be afraid of challenging your muscles! You want to feel challenged when you are lifting weights. For example, if you are doing bicep curls and aiming for 12 repetitions, you should be feeling them by the tenth repetition and the twelfth should be very challenging. If you are not challenging your muscles than you are wasting your time and energy! Also, it is important to work all major muscle groups to keep your muscles in balance. In other words, you would not only want to do bicep curls, you want to also work your triceps so that the final result is the nice toned and proportionate look your going for.
For the safest, most effective program, seek the advice of fitness professional. You can also pick up a book or For the safest, most effective program, seek the advice of fitness professional. You can also pick up a book or video on the subject or join a gym. Get yourself familiar with strength training and get started! It is a decision you will not regret!
Barry Lovelace is an internationally recognized personal trainer and fitness professional. Visit his website for FREE health and fitness tips and a FREE Ebook titled 'How To Juggle Your Health and Fitness'.
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Strength Training For Women Who Don't Want to Look Like Men

There are many misconceptions about women strength training. Because of this, many women are missing out on the incredible and numerous benefits. Aerobics seems to be the accepted choice among females. Many fear that lifting weights will turn them into Arnold Schwarzenegger. Many women fear growing large muscles and losing their femininity.
The truth is without much testosterone you can't build large muscles, even if you really wanted to. Testosterone is an anabolic hormone that helps build muscle mass. Sure, women do have some testosterone naturally in their body. Some women have more of it than others. And even a few women add more testosterone to their bodies unnaturally (If they really want large bulky muscles). But you are safe. You won't accidentally turn into the hulk.
There are numerous benefits to strength training. Here are just a few:
-Decreases fat
-Tones muscles
-Increases bone mineral density
-Improves posture
-Grows muscle
-Improves strength
-Helps body recover from stress
-Helps lower cholesterol
-Strengthens ligaments, tendons and joints (Prevents injuries from accidents)
-Improves body image
-Improves self-esteem
Women strength training has an advantage over aerobic exercise alone. It promotes weight lose. Here's how. Muscle needs to burn more calories in order to maintain itself than fat does. Fat hardly need any calories to exist. By building muscle you actually change your metabolism. You speed it up. This causes weight loss. And results in a firm, toned body. Tip the scale in your favor (literally). Build lean muscle...burn more calories...lose fat...become toned...lose weight. After age 30 women lose approximately 1% of there muscle mass each year. This slows down metabolism because your body isn't requiring as many calories to maintain it. Many women notice that they seem to put on weight after age 30 without changing anything. This is not because they have become lazy or started eating more. The body chemistry has changed. They lost muscle. "Use it or lose it". That is why you need to start a strength training program. Build back the muscle and speed up that metabolism.
"Is it worth the effort?" Yes. Even if weight is not an issue for you, osteoporosis may be. This weakening of the bones effects women more than men. Guess what can strengthen your bone mineral density and prevent osteoporosis. You guessed it... women strength training!
More fit = less injuries.
As we age we become more susceptible to injuries. Through strength training you can thicken and strengthen your tendons, ligaments, muscles and bone...causing your joints to become less week and hold up during a fall or accident. Strength and flexibility are important to your posture. Keep your body core strong through exercise and you can eliminate back problems and walk better.
Working out can reshape your body and raise your self-esteem, give you good health and improve your physical image. It may seem like too much work but I would say it is definitely worth it.
It's never too late. Strength improvements are possible at any age. Even 70 and 80 year-olds have shown significant increase in strength after beginning a resistance program.
If you are already an athlete, you can use this training to improve your abilities in your sport. Become a better tennis player, golfer, or softball player by training your muscles with resistance exercises.
Give it a try and I think you will be impressed and very pleased with the positive changes that you notice in your body, health and attitude.
If you are an athlete and would like to get more information about developing your competitive edge through strength, power, speed, and agility training you may want to visit http://www.strength-training-coach.com
Joe Ross
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Women Build Your Bones for Better Health and Prevent Osteoporosis

Exercising with weights has many different benefits for women such as improve posture, strength, energy, protection and faster weight loss. One of the most important is to prevent osteoporosis throughout life especially post menopause. Osteoporosis attacks 1 in 3 women, leaving the bones to become thinner from the inside of the bone becoming more porous and less able to support the body, leading to breaks and fractures. By the time a woman reaches the age of 70, she may have lost as much as 30 percent of her bone density, something you really don't won't to lose in the years to come. Good strength, energy and bone density are essential for general health and fitness, now and in the future. It is very common for us to neglect what we cannot see. We spend hours looking at what we see from the mirror, such as your curves, muscle tone or neglected areas which may need some work! If we cannot see it we tend to ignore it! And that's very common with our bones.
Having worked with many women, a large part of my work is to ensure bone density and muscular strength is at it highest. Lifting weights is not only to help break down body fat and elevate the metabolism but to also strengthen the main skeletal frame. No one wants to have curvature of the spine when we get older. We want to maintain a strong upright frame with muscles that support our strong bones.
Remember a strong body is healthy body and without strength your body will break down, due to the acids our body produces. So how do we prevent this from happening fast and effectively?
To prevent osteoporosis you need to follow these rules. If you don't already, now is the time to change your lifestyle for the better. It's never too late to get active or if you are already exercising then its time to step it up to the next level and not just through the motions of pushing machines in the gym.
Take part in exercise today and start lifting weights, free weights if possible.
Once a week push near maximum weights at around 80 percent of maximum lift.
Make sure you are taking enough calcium and vitamin D
Avoid drugs, to much alcohol, to much caffeine or fizzy drinks
And of course don't smoke
The good news is that osteoporosis in women can be prevented by a combination of good nutrition and exercise. Weight bearing exercises help prevent bone loss and encourage bone growth. Remember this, always start slowly and consult your doctor or a certified fitness professional before taking part in any exercise to find out whats the best way to start.
An ideal programme should consist of bone loading and specific aerobic weight bearing exercises three to four days per week. You will need to take part in some walking, jogging, weight training, body weight exercises and aerobics depending on your capabilities. In fact any exercise that stimulates as many different bones as possible. Start to think about walking more often rather than driving and take stairs rather than lifts. Every little bit counts. If you like to walk long distances then use some hand weights or ankle weights. This is to increase the weight load placed on your bones. I have even told clients to take a small pair of plastic hand weights outside and power walk.
I don't want big muscles!
If you are concerned about building too much muscle and getting to much muscle mass then don't. It's not that easy to build large muscles as a woman. Building big bulging muscles takes a lot more effort then just lifting weights. You need specific muscle building nutrition, a specific muscle building weight progressive designed programme and lots testosterone. Just think about firming, conditioning and strengthening and that's what you will achieve. Don't ruin the benefits of using weights with negative thoughts that will Improve the quality of your life in many ways.
Remember as the saying goes "only the strong survive in this world". So get strong and you will find your energy will lift considerably, which will make your day much more positive, enjoyable and productive.
An important area that needs to be addressed is nutrition. Eat a high calcium, high fibre, and low in saturated fats diet. Did you know that two thirds of your bones are built up of by calcium?
Vitamin D helps to build calcium and one of the best sources of vitamin D is the sun, but beware of obvious skin damage. Milk and other dairy products offer the same benefits. Eat these foods that also help boost your calcium.
Nuts, seeds, beans, peas
Fish with bones
Lots of green vegetables
Quality Cod liver oil supplements.
By preventing osteoporosis and staying, strong, fit and healthy, start exercising with weights and follow a healthy diet. By taking care of your bones you will stay strong and healthy throughout your life and strong bones lead to a strong body which also means a healthy mind.
Hi my name is Lee Skinner. I am the owner of http://www.totalfitnessstockholm.com here in Lidingö and Stockholm, we are also based across the sea in Marbella, Spain. I have over 15 years of qualifications, diplomas and experience in the fitness industry and thousands of personal training sessions to many happy clients in London, Spain and here in Stockholm. Health and Fitness has been a major part of my life and career in 3 different countries. my passion, goals and motivation is to help you to be the very best you can be. Check out some of the testimonials which clients have made about training with me and Total Fitness Personal Training. I am Originally from London UK where I began my fitness career working for major health clubs and large well known corporate companies, Such as, IBM, Lloyd's of London, Merrill Lynch, etc. My career has led me to managing some of the largest and best fitness clubs" The Fitness Exchange in London". Working in as a fitness manager, club manger, gym management, personal trainer manager and of course personal trainer. I now own my own personal training company in Spain and here in Stockholm, Sweden.
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