I highly prefer dumbbells to exercise machines, for the reasons I've said before. In other words, if you sit down on a machine and press something up, you're really getting good at sitting on a machine and pressing something up. If you sit on a ball or stand in a squat position and press up a set of dumbbells, not only are you working your shoulders, you're working your core muscles, which are your abdominals and lower back, and you're challenging your balance and coordination. In real life, we need all of those things.
Get in pushup position with a light dumbbell outside your left arm. Tighten your core and squeeze your glutes. Doing everything to keep your torso steady, grab the dumbbell with your left hand, lift it an inch off the ground, and move it so it’s now on the outside of your right arm. Return to plank position, then repeat the process with your right arm. Work for 40 seconds, then rest for 20 seconds each set in Week 9. In Week 10, work for 50 seconds, and rest for 10 seconds each set. Do 3 sets.
Why she switched: After graduating, I started teaching group fitness programs but all of them were around cardio ― my favorite class to teach was kickboxing. I would jump around the room for 60 minutes with my participants, drenched in sweat. It was amazing and tons of fun, but I felt that after a few years, my fitness had plateaued. I wasn’t getting leaner or more toned. I also felt like I wasn’t “powerful” enough in front of the class. Some of my other instructor colleagues really were a presence in front of the room. You looked at them and you thought, “Wow, that person is STRONG.” I wanted to be like that.
This comment made me think about my husband pointing out to me that my upper traps are getting too big. He doesn’t like it. In fact, he doesn’t like me building muscle at all, and insists I need to be doing low weights and high reps to only “tone”. “You don’t need to be struggling on those heavy lists, you get more range of motion on the low weight, high reps”. “That’s all you need” he says. I feel so discouraged by not having the support, but I won’t stop my lifting (and heavy at that). I love lifting weights, and I love challenging myself with the heavier lifts.
I don't have much to add to what others have already said. This book has really helped me get into shape. The exercises are very easy to follow, the color photos really help. I like that she points out where you should be feeling it for many of the exercises. I also love that she includes easy, medium, and advanced exercises for each muscle. I find her tips very very helpful. A couple of times I just didn't feel much effort and I went back and read the detail under the exercise and was able to do it properly. Her explanations are very clear, so that you do the exercises most effectively and also don't strain other muscles in the process. I'm so happy with my results! In just one month, I have become much much stronger than I have ever been before. I'm giving this book to two people this Christmas, and her other book "8 weeks" to each of my sisters. Highly recommended!
The book is clearly written by a woman who enjoys yoga and balance balls. She demonstrates exercises for the absolute beginner, and the steps you can take to challenge yourself further as your fitness improves. There are plenty of options for home or gym, and lots of helpful tips. Most exercises use your own body weight, light hand weights, resistance band, or balance ball.
In this case, most of the comparisons were nonsignificant, so if there are more unpublished null results floating around out there, they’d just reinforce the main finding here (and, in point of fact, there were; I also came across about a dozen studies stating that there were no significant differences between men and women in either strength or hypertrophy, but they didn’t report enough number or have figures to actually make a quantitative comparison). And for the significant differences, I don’t mind too much if they’re potentially overestimates because a) I’m very confident they’re true differences (I calculated how large of a true null would be needed to get below the significance threshold – it would take a study with anywhere from 3,000-11,000 subjects, depending on the comparison) and I’m not too hung up on the actual magnitude and b) I think the differences are probably only applicable for short-term training responses anyways (no differences in studies lasting 20+ weeks) so a misestimation of magnitude for short-term differences wouldn’t impact long-term implications to any real degree anyways.
I just want to let you know that this article is absolute gold. You’re the real MVP for conducting a meta-analysis on this topic, especially when it’s so hard to find much research out there. More importantly, you’ve paved a way to explain more fully why strength training is so great for women to women and the benefits of it in comparison to men. Research is not only assuring and affirming, but it’s convincing for people who dabble with the idea of something, so thank you! Anyways, very well done and please keep doing what you’re doing!
Schnelle "Nellie" Acevedo is a busy Brooklyn mom of three -- 2 boys aged 7 and 9 and a newborn baby girl. Brooklyn Active Mama is a body positive community that focuses on demonstrating to all women that you can always find time for fitness. In addition to fitness content, Nellie shares her parenting stories, NYC tales and travel adventures. A hopeless running addict, Nellie has completed 16 Half Marathons and two Full New York City Marathons in 2015 & 2016. Nellie left Corporate America in 2016 to become an Entrepreneur and create her own startup Social Media Management Agency, BAM Digital Media LLC. You can find Nellie on Twitter, Instagram, Facebook, Pinterest, Periscope, Snapchat & Google Plus. -->Facebook Group!<-- Join The Women Prioritizing Fitness Facebook Group for fitness tips, tricks and motivation!
There's a longer-term benefit to all that lifting, too: Muscle accounts for about a third of the average woman's weight, so it has a profound effect on her metabolism, says Kenneth Walsh, director of Boston University School of Medicine's Whitaker Cardiovascular Institute. Specifically, that effect is to burn extra calories, because muscle, unlike fat, is metabolically active. In English: Muscle chews up calories even when you're not in the gym. Replace 10 pounds of fat with 10 pounds of lean muscle and you'll burn an additional 25 to 50 calories a day without even trying.
I also like that you mentioned the menstrual cycle differences. Many women and coaches aren’t aware of this (although intuitively they should have been), but it does make a difference. I did a write up on this a few months back, and a big key I see here as well is the impact on appetite (more research on this) and perceived exertion (more anecdotal). Useful for dieting phases to work that in as well. Or for a little recomp
How: Hold a 5-10 pound dumbbell in your right hand, and place your left hand on a chair or sturdy object for balance. Shift your weight onto your left foot and lift your right foot off the floor. Stand with a long, tall spine and allow the dumbbell to hang at your side. Press into the ball of your left foot so that you move upwards onto your toes. Keep your left knee fully opened without locking it. Press upward as high as possible, then slowly lower back to the starting position. That's one repetition. Aim to complete 15 reps on this leg, then switch and perform the same on the other.
Many women miss out on the benefits of strength training out of fear of developing bulging muscles. This is a misconception. According to the Women’s Heart Foundation, high levels of estrogen make it very difficult for women to become overly muscular. When women lift weights, the changes to their muscles are generally related to tone, strength, and endurance rather than size. The resulting look is firm, feminine toning, not bulky masculine muscles.
If you’re new to weight training, don’t worry. Perkins created this four-week program to help you to build a solid foundation of strength training and shift your body into a new place after all that cardio. The really great news? You only have to do this routine twice a week. Each week, the moves will stay the same, but we'll make the routine harder by changing the program variables (like rest, sets, reps, or load).