Why she switched: I made the switch to more heavy lifting and dedicated powerlifting because I was always injured. I would get at least two injuries a year that would knock me out for two months, many of them stress fractures. So I knew I needed to build stronger bones, hips and glutes to support my endurance activities, and the light weightlifting wasn’t cutting it. A CrossFit gym near my house was starting an eight-week powerlifting class that was going to provide a program and culminate in a competition. It was great to have the support and coaching for the proper form. I ended up adapting quickly and falling in love with the heavy lifts and the powerlifting program. I broke six Illinois state records at the competition and was hooked. I also did not get injured that year.
Just don't rely exclusively on the scale to track your progress in the battle of the bulge. Because muscle is denser than fat, it squeezes the same amount of weight into less space. "Often, our clients' scales won't drop as fast, but they'll fit into smaller jeans," says Rachel Cosgrove, owner of Results Fitness in Santa Clarita, California. And it's the number on the tag inside your bootcuts you want to get lower, right?
There were 27 comparisons of upper body strength gains, encompassing 1,599 subjects. In these studies, men got 34.92% stronger, on average, while women got 47.51% stronger. The average difference was 12.59%, with a 95% confidence interval from 6.45-18.73%. This was a significant difference (p=0.0002) and would be considered a medium effect (d=0.66; 95% CI: 0.34-0.98). On average, upper body strength increased about 36% faster in women.
Everybody requires a minimum number of calories to, well, live. This minimum number is called the basal metabolic rate (BMR) and can be influenced by the amount of lean muscle mass a person has. The overall number of calories your body uses on a daily basis is the sum of your BMR and additional calories you use walking, standing, sleeping, exercising, driving, and even laughing. Altogether they comprise the total energy expenditure (TEE), or your daily caloric needs.
Former ballet dancer and Ballet Beautiful founder Mary Helen Bowers has serious fitness cred thanks to training Natalie Portman for her role in Black Swan. With this free workout video, she takes her expertise outside the dance studio. The 15-minute mat workout will help tone your lower body with graceful ballet-inspired movements like bridge variations.
Why: "The muscles of your upper arms are very small from a volume perspective. Due to the muscle loss that has occurred since your 30s (sarcopenia), these muscles are atrophied," says Perkins. "It's critical to keep your biceps muscles strong so that you are able to carry objects safely and easily. It'll also make your arms look great." (For more moves for sculpted arms, try this at-home workout.)
Start in pushup position, hands directly below your shoulders. Lift your right hand off the ground, then reach it under your torso to the left; reach as far as you can. Bring your right hand back from under your torso then reach your right arm toward the ceiling, rotating your torso as you do this. Repeat on the other side. Alternate reps on both sides until time’s up.
Overall, I'm really happy with my results. That being said, I will say that I didn't follow through with a few things that I think would have benefited from! First, I didn't count calories. I used to do this all the time, but I found, for me, counting calories, was not good for my mental health. I intuitively eat, but I would recommend others try to count calories as much as they can! It probably could have helped me see even more results if I did. Also, I didn't do the abs on the weekends and that was a bad idea. My whole body is getting more toned accept my stomach, which is mostly just annoying.
If you've ever tried to ditch the saddlebags and ended up a bra size smaller instead, you know that where you lose is as important as how much. As great as it might be to see the numbers on the scale go down, when you're on a strict cardio-only program your victory is likely to be empty. A recent study at the University of Alabama at Birmingham compared dieters who lifted three times a week with those who did aerobic exercise for the same amount of time. Both groups ate the same number of calories, and both lost the same amount—26 pounds—but the lifters lost pure chub, while about 8 percent of the aerobicizers' drop came from valuable muscle. Researchers have also found that lifting weights is better than cardio at whittling intra-abdominal fat—the Buddha-belly kind that's associated with diseases from diabetes to cancer.
Though BeFit is another company that provides the majority of it’s content via paid downloads, subscription services and DVDs, it can still be a great resource for free, at-home workouts. It boasts a plethora of videos in the 10 to 20-minute range, done by top fitness trainers like Denise Austin, Jane Fonda and Scott Herman, to name a few. While this channel is perfect for those who want to raise their heart rate in a shorter amount of time, there are a handful of longer videos sprinkled throughout the lineup for those with more time available. Unlike a few in this list, this channel is definitely not aimed specifically at women and has many workouts that would be suitable for men looking for a challenge.
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’d be doing you a disservice if I didn’t mention my own workouts that are available here at Make Your Body Work. Every single workout will challenge your entire body and will include elements of cardio, strength, and core conditioning. The uniqueness of these workouts are the “difficulty levels” that provide up to 4 distinct options for every single move. This makes each workout very accessible for newbies, yet challenging for super-fit users.
It can also be super helpful to have a workout buddy, coach or motivational fitness group to help you stay on track and keep you motivated. This is an open invitation to enroll in Rock Your Life, my online fitness and coaching community where you can get motivated, work with me and the other Team Betty Rocker coaches, and meet hundreds of other women who are working on their fitness goals.
Hold light-to-medium-weight dumbbells at your sides, then brace your core and hinge at your hips until your torso is at about a 45-degree angle with the ground. Let your arms hang naturally with the weights. Squeeze your shoulder blades and continue bracing your core. This is the start. Keeping your shoulder blades squeezed, row the right dumbbell upwards, driving your elbow up high and pulling the dumbbell to your ribcage. Pause then return to the start. Repeat on the other side. Alternate reps on both sides until time is up. Do 3 sets.
That is, after you perform an intense HIIT session, your body expends a lot of calories bringing all of your systems back to normal so you’re not just burning calories while you’re performing HIIT, but afterwards as well. However, more recent research has declared that the afterburn effects of HIIT are much smaller than once believed. HIIT can be performed immediately after your strength training workout, or on a separate day from strength training.
Synephrine is an amine found in the Citrus aurantium fruit. This fruit has been used in Eastern medicine for hundreds of years. Synephrine can increase ones metabolic rate and thermogenesis without any side effects on blood pressure or cardiovascular health. An increased metabolic rate means more calories are burned. Synephrine’s effect on metabolic rate lies in its ability to bind to specific adrenergic receptors, the ?-1.
One of the beautiful things about yoga is that you can do it anywhere, anytime. (Even in the middle of a desert, as this video proves.) But sometimes you need some instruction to get through an entire sequence. That’s where Tara Stiles comes in. The New York City-based yogi teaches a full flow class in this excellent 50-minute video (one of the best YouTube workouts, in our opinion). Her detailed, easy-to-follow instructions make it seem as though you’re working one-on-one with her, and by the end of it, you’ve had a super solid yoga experience.
Start standing, holding light-to-medium-weight dumbbells at your shoulders, chest up, core braced. Step your right foot back, then bend at both knees, lowering your torso until your left thigh is parallel to the ground. Press back up to standing, then press the dumbbells straight overhead. Lower them back to your shoulders and do a lunge rep with your left leg. Alternate legs on every rep until time’s up. Do 3 sets.
Then imagine if you could fuel your muscles DURING your workout to encourage lean muscle growth and endless energy with enhanced recovery. If you’re like anyone here at PGN or Team Scivation, this is a dream come true. Time to stop dreaming. Scivation Xtend is the ULTIMATE pre, during and post workout formula ever created. It has even created its own category—Workout Nutrition™. Scivation VasoCharge, formerly known as VasoXplode, has become the standard in pre workout supplementation featuring Beta Alanine, NO Enhancers, Mental Performance Boosters and the VasoRush™ Blend. Scivation now gives it to you in one complete stack at an unbelievable price. The Scivation Workout Nutrition Stack™ is here, and it is time for you to get your swole on.
With that out of the way, this article is going to start with a review of the research comparing strength and muscle growth in men and women. After that, I’ll focus just on the research using participants with prior training experience, and then I’ll review the inferences we can draw from sex differences in strength sports. At the end, I’ll discuss some other sex differences and female-specific considerations beyond rates of strength gains and muscle growth.
I love the format of this video. It gives you easy options for choosing the exercise program you would like to do. Ms. Kolber is specific regarding form and breathing. You also have the ability to increase or decrease the impact of the exercises by changing your weights. I'm just starting an exercise program after years of laziness, and while a couple of the movements cause me a little difficulty, I soldier through and find I do better with each workout. Overall, I'd highly recommend this video.
When you engage in strength training, the exercises don’t just affect your muscles. According to the American Council on Exercise (ACE), it can also have major effects on your physical health, such as reducing blood pressure, improving cholesterol, and reducing your risk of diabetes. Better yet, it can also improve your ability to perform daily activities, such as lifting boxes or moving household items – all because it improves your strength, coordination, and flexibility.
I may include post-menopausal women at some point, but I won’t for my thesis. The basic reason is that I want to use trained subjects (since I’m mainly interested in fatigue and recovery, that’s a more homogenous population. With untrained folks, you get some people who are in great shape who just don’t lift weights, and some people who are total couch potatoes. Those differences make a huge difference in fatigue and recovery, independent of sex), and I’d have a hell of a time trying to find enough post-menopausal, trained subjects in Chapel Hill (which isn’t a huge city) who were willing to participate. There is actually quite a bit of research on post-menopausal women, though. This pubmed query should include a lot of it: https://www.ncbi.nlm.nih.gov/pubmed?term=((resistance%20train*)%20OR%20strength%20train*)%20AND%20((menopaus*)%20OR%20postmenopaus*)
Slowly, bend the straight leg down into a squat, making sure the knee doesn’t go past your toes on the chair. The leg propped up on the chair or coffee table should also bend and lower. Continue squatting down until the knee portion of the leg on the chair or coffee table almost touches the floor. Hold it for a second. Return back to the starting position by straightening your front leg. This is one repetition. Do this for at least five repetitions.
Insulin is the “storage” hormone. When it is secreted fat burning is blunted. By controlling insulin secretion by choosing low GI carbs you can decrease fat gain/increase fat loss. Stable blood sugar levels also improve energy levels and ones mood. All of our diets as based around insulin control, leading to leaner muscle gains with little to no fat gain.
This entire site is awesome. I have very little fat on my body besides my boobs and butt, and I’ve been wondering whether I “need” cardio or not to help build muscle/tone since losing weight is not something I need or am interested in. It sounds like I do NOT, which is what I wanted to hear. I’m down with dancing around and walking around the block and doing cardio “naturally”, but treadmills and other machines bore me to death and always made me feel like a quitter. I’m so glad to know I can basically skip that crap and just focus on weight training. I’m going to send this article to every chick I know.
Now that the holidays are creeping around the corner, you may have to break up with your regularly scheduled sweat sessions, at least temporarily. And though the most wonderful time of the year may interfere with your fave spin class or butt-kicking bootcamp routine, it’s completely possible to stay fit—all you need is an Internet connection and a little living room space. (OK, and maybe a few props here and there.) And it’s all thanks to these seriously excellent, totally free workout videos. We’ve rounded up the best YouTube workouts—we’re talking everything from traditional aerobics to ballet to high-intensity interval training routines—so you can keep your physique in tip-top shape this season and beyond.
Ok, so all fears gone! I will give it a try, and the cool part is that since my husband and I are trying to do something together, without kids, and look better, we could do this! But I am confused as to the ‘losing fat’ and ‘building muscle’ separate dietary reqs. I want both?! And how long to do the beginners workout before moving onto intermediate… Other than that, I’m very excited to start! I’m going to do before and after pics, and document progress. Awesome!
That’s very much in line with this analysis: Men start off with more muscle and more strength, largely due to higher testosterone levels, and absolute muscle and strength gains are larger because they started with a higher baseline. However, relative muscle gains are identical between sexes, and relative strength gains are likely similar long-term.
Start lying on your back, arms and legs extended. Tighten your abs, pressing your lower back into the floor as you do so. This should lift your legs off the floor; work to keep them straight. Lift your shoulder blades off the floor as well; keep extending your arms back as you do this. Do 4 reps. During Week 7, try to maintain the hollow hold for 40 seconds, then rest for 20. During Week 8, aim for 50-second holds, then rest for 10 seconds between reps. Can’t hold that long? Hold for as long as you can, then come out of the hold and get right back into it until time’s up.
Caffeine inhibits phosphodiesterase (PDE), causing a build-up of cAMP levels and greater effect of NE on fatty acid lipolysis. PDE blunts lipolysis; therefore inhibiting PDE allows lipolysis to proceed at an accelerated rate. The end result is there are more fatty acids available for oxidation after consumption of caffeine. Caffeine increases the release of fat from body fat stores so it can be burned, leading to fat loss.
The first option is bodyweight training. With bodyweight training you need minimal equipment (or none at all), and you can train from anywhere. It doesn’t matter if you’re at home, in a hotel, at a playground, in your office at work, or traveling around the world, as long as you have enough space to move around, you can get your workout done (and fit it into a busy schedule).
I find it hilarious that women are afraid of getting too big or bulky. I just watched a video of Jennifer Thompson benching over twice her body weight. She is a completely normal-looking woman. Yes, she’s “toned”, but even with her arms and legs exposed, if I’d seen her out of context — say, wearing a t-shirt and shorts at the beach, or walking down the street — she wouldn’t have stood out from anyone else wearing the same amount of clothing. Maybe if she’d been wearing a bikini she would’ve stood out a bit just because of how muscular her upper arms, shoulders, pecs, and abs probably are; but she certainly wasn’t “big” or “bulky” compared to an average woman.
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!
With that being said, it’s certainly possible that there were differences in real-world training status that are basically impossible for a study to account for. For example, if the men tended to train like hardcore powerlifters or bodybuilders, and the women tended to do the sort of lighter, higher-rep “toning” workouts that are often recommended to women, it would make sense that the women would gain strength faster. In other words, “research tends to indicate that trained women still gain strength quicker than trained men, but I’m concerned those studies are hampered by methodological limitations, so I’ll continue to assume the null (similar relative rates of strength gains) until research on a more representative population is conducted” is also a very defensible position.
Keeping your right arm fully straight and your core tight, lift your left hand from the ground and touch your right shoulder. Return to pushup position, then repeat the motion on the other side. Focus on keeping your hips square with the ground as you do each tap. Do 4 sets. Work for 40 seconds then rest for 20 seconds during each set for Week 1. During Week 2, work for 50 seconds, the rest for 10 seconds.
Strength training is an area that is geared predominantly toward men. As a woman interested in strength training, I really appreciate that this article address the differences between men and women and helps me to understand what I can do to get the most out of my strength training. I love that there was a study done about strength gains specifically in women, it’s so interesting that women’s strength increased 27% faster than men’s.
During weeks 1-4, you will be lifting in the 8-12 rep range. What this means is that you want to complete at least 8 reps but no more than 12 reps for each set. If you cannot complete 8 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 12 reps, then the weight is too light and you should increase the load.
If you’re new to strength training, simply moving and manipulating the weight of your own body can lead to some desired adaptation within your body in terms of getting stronger and adding muscle mass. In fact, it’s vitally important to master the basics of movement and being able to comfortably handle your own body weight before you add external load (i.e., anything you can add to increase the resistance of a movement, like a band, a sandbag, a chain, a kettlebell, a dumbbell, or a barbell).
Most of the time, there are meta-analyses to answer questions like this. A meta-analysis is essentially a “study of studies,” pooling the results from many different (smaller) research projects to make some sort of comparison. Meta-analyses are useful because individual studies may have skewed results, and a single study can’t possibly hope to answer every facet of a general research question like “how do relative gains in strength and muscle mass differ between men and women?” (What if they used different exercises? What if they used different training programs? What if they manipulated diet differently? What if they used people in a different age range? What if the study lasted twice as long? etc.)