Weight Training for Women

Although more and more women are waking up to the benefits of strength/weight training, many are still skeptical of the benefits or for that matter even the need for it. Most women are happy to restrict their fitness to a cardio class, run endlessly on the treadmill or do yoga and shy away from the weight room usually for fear of ‘bulking up’ or ‘looking masculine’. The female hormone Estrogen however makes it very difficult for women to become overly muscular and instead women who train regularly with weights achieve a more toned, lean and much stronger, more youthful physique. 

Regular weight training has the following benefits –

-      Increases muscular strength and size preventing fraility, aiding in the ease of performance of daily tasks (Kraemer, Wescott 2008)

-      Improves condition of the cardiovascular system (Fleck 1988, Stone 1991))

-      Prevents and treats osteoporosis (Conroy, Kramer 1992)

-      Increases self confidence (Havard Health)

-      Prevents falls and injury (Mayer 2011)

-      Improvement in cholesterol levels (Kokkinos & Hurley 1990)

-      Treats muscles imbalance (with appropriate exercises)

-      Helps in the management of blood sugar (Smutok, 1993, Hurley 1988)

-      Helps burn more fat (Young, Steinhhard 1995)

As more women hit the weight racks they are witnessing not only better-looking bodies (leaner, firmer more youthful), but also improved functionality. Muscles aid movement. Improving quality of muscles therefore improves movement. How many people do you know who need to hold the railing when thy climb up and down stairs? How many need the assistance of the armrest to sit down or get up from a chair? How many struggle to sit on the floor and rise up, or find it difficult to even carry grocery bags, their own luggage or even a laptop? All of these simple daily acts are made easier when you get stronger. 

Stimulus and progression – 

With weight training the key to seeing improvement and change is to challenge the muscles. This would mean that the weights used for each exercise needs to be heavy enough to make it difficult for you to perform more than 6-10 repetitions of the exercise without needing a rest (making that one ‘set’ of the exercise). You should then proceed to do as many such sets as possible. I often see women playing around with 2-3 pound dumbbells and wondering why they see or feel no difference. Don't be afraid to lift heavy and develop progression of the exercise by challenging yourself. Much of the effectiveness of weight training comes from this challenge and progression (Kramer 1994)

The menstrual cycle and weight training

Women undergo cyclical hormonal changes during their menstrual cycle. The cycle is usually 28-30 day and can be divided into the actual menstruation (4-5 days), Post-menstrual phase or the follicular phase (day 1-13), Ovulation (on day 14) and the pre-menstrual or Luteal phase (day 15-28)

The cycling hormones during these 28 days can cause different responses to weight training (Sung2014). 

In the follicular or post-menstrual phase, women tend to be more energetic and motivated to train. Estrogen reaches a peak in this phase and women are able to push themselves harder. In the Luteal or pre-menstrual phase, the hormone progesterone reaches a peak and is often accompanied by mood changes, cravings and a drop in energy levels. Some women find it less motivating to train at this time.

Paradoxically, regular exercise seems to combat pre-menstrual lag in energy and mood. The release of endorphins with exercise keeps the mood elevated and energy levels optimized. So instead of quitting your training altogether at this time, continue to exercise, if at a lower intensity.  

Difference in muscle fiber in men and women

Women tend to carry more fat on their bodies and the size of their individual muscles and muscle fibers is smaller when compared to men. Women also tend to have more of the Type 1 (or slow twitch) muscle fibers. This means that their muscles tend to fatigue much slower (Hunter 2014). For this reason a weight training routine for a woman can include several sets of 6-10 repetitions to maximize muscle growth (Schuenke 2012)

The Ultimate anti-aging pill-

While aging is a natural process and one cannot truly prevent it from happening as time marches resolutely on, you can age gracefully in the best possible manner. I don't mean you have to cling kicking and screaming to the doors of your youth, but clearly, taking good care of your body and mind keeps it youthful, yet allowing for wisdom. 

Loss of muscle (or atrophy) is a well-known and debilitating result of aging and disuse. Sedentary living and lack of physical exercise, especially exercise against external resistance (as in strength training), eventually leads to Sarcopenia or decrease in muscle mass. Given that Indians already suffer from Sarcopenia, this is a disastrous predicament. With age, muscle atrophy escalates leading to poor mobility and decreased functionality. The muscles themselves age. 

In a study done by Simon Melov et al, in 2007, they found that regular weight training for six months leads to several changes in both the older and younger people studied. 

-      The muscle size increased

-      The muscle strength improved

-      The very genetic expression within individual muscle cells was altered

What does this mean? A gene is a basic functional unit of heredity of a living organism. Genes form a part of our DNA and can be made up of several hundred or million DNA units. The genes present in the muscle determine the age of the muscle, wear and tear, ability to increase in size and strength. In the study by Melov et al, found that following six months of strength training, aside from the obvious physical appearance of bigger, stronger muscles, several changes occured at the genetic level. On microscopic evaluation of the muscle biopsies, several genes within the muscles studied were found to be enriched and the signs of aging were reversed. This would mean that not only did the muscles appear visibly larger, firmer and stronger but also they were genetically younger at a basic cellular level. 

The Most Common Ailments Plaguing Older Women like Diabetes, Hypertension, Osteoporosis, Obesity, Falls and injury, Depression, Loss of confidence as a result of loss of strength and balance can all be prevented and treated with the right weight training schedule. Weight training therefore is an essential aspect of fitness if you want to keep your body looking youthful inside out. It can be considered the ultimate anti-aging pill. 

Build muscle and lose fat

EPOC and REE - Two fancy terms often thrown around in fitness circles. 

EPOC stands for Excess Post exercise Oxygen Consumption and REE - Resting Energy Expenditure. 

Have you ever touched the bonnet of a car immediately after it has been running a while? It feels warm. The heat generated during the drive sustains for a little longer. Similarly, after an exercise routine the body is revved up and running at a higher rate of metabolism, burning more calories than before the exercise. We all know that a bout of exercise causes out heart rate to speed up, body temperature to rise, we break out in a sweat, breathing becomes harder and the working muscles begin to tire and ache. After completing the session the body takes a while to return to normal homeostasis. 

This represents variety of processes within the body -

-      Replenishment the glycogen stores within the muscles, which have been depleted during the course of the exercise

-      Restoration of lactate levels in the muscles, and the blood.

-      Return of the heart rate and body temperature back to normal. 

-     Re-oxygenation of the blood and restoration of circulating hormones

-     Lowering body temperature.

-     Return of heart rate to normal and 

-     Re-establishment of rate of respiration to normal. 

All this requires energy and calories!

EPOC otherwise called the “after burn” is essentially the excess calories that continue to be expended following an exercise session in order to achieve all the above. This is found to be elevated (if only marginally) following a weight training session. (Reynolds, Kravitz)

Without our recognizing it, some forms of exercise  (like weight training) keeps the body metabolism elevated much longer. We don’t necessarily feel any different. Our body is just burning more calories even while at rest. Isn’t that the coolest thing to happen, especially if you are looking at losing fat? 

Not all forms of exercise do this to our bodies however. Following a low intensity, long duration session of cardio, like a long, low or moderate intensity walk, the body tends to return to normal metabolism and homeostasis pretty quickly. (Bahr 1991)

Following a higher intensity routine or following a heavy weight training session, the EPOC remains elevated for almost twenty-four hours. (Burlson 1998, Haltorn, 1999). It makes sense therefore ensure that you train with weights regularly. 

REE or the resting energy expenditure is the amount of energy the body requires to sustain daily normal activity including the working of the heart, breathing, digestion, routine work and so on. It is basically the calories we burn during the course of the day. 

The muscles in the body are responsible for a majority of the REE. The protein turnover (that is the muscle protein breakdown and synthesis) within the muscles consumes enormous amounts of energy. Since most of the REE can be attributed to the muscles in the body, it stands to reason then that a more muscular body will burn more calories even while at rest. These calories or energy to provide ATP for the protein turnover are tapped from fat storage depots within the body. The body is using its own fat to sustain itself. 

Gain more muscle and Lose more fat!

Weight training works at any age

A common myth is that you cannot train with weights once you are a certain age. Nothing could be further from the truth. You can start training at any age and still reap the benefits (Latham 2004, Liu 2009). Being one of the safest forms of exercise, (as it can be taught and performed slowly and methodically), it is very safe to use for older adults. A professional with experience handling older adults would certainly help to maintain the focus for older adults and to help them achieve optimum strength gains without unnecessary risk. 

Basic principles of weight training

-      If you've never trained with weight before get yourself a good trainer. You need to be taught every single exercise with all its do’s and don'ts to prevent injury

-      Don't forget to warm up

-      You need to train with weight twice or thrice a week. 

-      The same body part (and therefore muscles) should not be worked within 48 hours. 

-      Increase your weights gradually and challenge yourself on each exercise.

-      Change the exercises at regular intervals to challenge the body

-      Use perfect technique or ‘form’ every single time you lift a weight

-      Learn the breathing technique for every exercise. 

-      A good trainer will be able to address any muscle imbalances you have. Your chest muscles (Pectoralis) may be stronger and tighter than your back (Latissmus Dorsi) for instance. They need to be trained accordingly and appropriately to bring about balance in strength (to prevent ungainly inward rolling shoulders)

You can use your strength training routine as your cardio as well by performing circuit training or super-setting. These are techniques whereby you move from one exercise to another with no rest. It keeps the heart and lungs also challenged. I’ve been teaching strength training to women for close to two decades. Although they also do cardio, they find the most benefits from the strength training with the changing body shape as they lose abdominal fat, build the Glutes and shoulders, increase in self-confidence and overall strength 

10 basic weight training exercises

1-  Dead lift

2-  Shoulder press

3-  Pushups or chest press

4-  Bent-over rowing or lat pull-downs

5-  Squats

6-  Lunges

7-  Bicep curls

8-  Tricep dips or overhead extensions

9-  Abdominal crunches/plank/side plank

10-                Calf raises with weights

To know more about strength training, for women in particular, specific exercises in detail and how to build muscle to lose fat, my book ‘Gain To Lose’ (available on Amazon) will be of some help. I am an ardent believer in strength training for women having personally experienced the benefits myself and of course witnessing clients grow in strength. 

Dr. Sheela Nambiar MD, ObGyn

Lifestyle Medicine Physician DipLM BSLM

Fitness Consultant NAFC

Author – Get Size Wise, Gain To Lose, Fit After 40

Website – www.drsheelanambiar.com