Why leave out Eve?

S. Basu

I was in Europe last month and I was amazed by the progress made in female strength training, something our experts have failed to notice, or even if they have, done little to rectify it. The most important factor in determining a person's approach to life, sports and fitness is strength.

I also happened to pick up a book called Bigger, Faster and Stronger written by the famous strength coach Greg Shepherd. As I was flipping through the pages, I realised that most school exercise programs in the US include a concrete strength program. The average 12th grade American athlete is a lot stronger than most of our professional athletes.

For a healthy workout

I'm often asked about female strength training. My answer is that we have to start strength training for women, irrespective of whether they are power athletes or home makers. Strength training is the key and more so for women, who have hardly been exposed to it. And, the basic principles of training should be the same for both genders - train with body weight exercises before using external resistance, train the core (abs and lower back), favour multiple-joint exercises instead of isolation movements, and focus on the "posterior chain" (hamstrings, gluteus and lower back).

Despite the many similarities in male and female strength training, there are subtle differences. First of all, women mature earlier than males. Therefore, they can begin strength training earlier. Also, since women have, on average, less muscle mass, they are also more susceptible to de-conditioning. That is why a female strength-training program should have the sportsperson continue to train during the competitive season. This is because the drop-off in strength is more dramatic in women when strength training is stopped.

Overall, strength training offers women sportspersons the same benefits that it offers men - increased sprinting speed, strength, balance, decreased body fat levels and a reduced incidence of injuries. Also, studies have proven that strength training can have a positive effect on bone density, which will decrease your risk of osteoporosis later in life.

And, to the question, "Will I end up looking like a man if I lift weights?", the answer is: "Absolutely not!" Much of the difference in muscle mass between men and women is attributed to hormones, specifically, testosterone. On average, men produce 10 times more testosterone than women. Unless women are taking anabolic steroids or other male hormones, lifting weights will not make them look manly. Also, there is a difference in muscle mass distribution between men and women, especially in the upper body.

This is why men who strength-train look more "muscular" than women who do the same. The bottom line? Women can train like Tarzan and still look like Jane!

The Hindu

The writer is an expert trainer