Why weight training is important for men and women
Do men and women have different fitness needs? Our contrasting characteristics, communication styles, behaviors and desires can sometimes be so pronounced that we can feel like we are from entirely separate planets. But both men and women can understand this vital necessity: a complete workout for good health.
While there are specific biological factors that can promote men’s physical abilities, such as having more testosterone to help with muscle growth, the disparity between the sexes and their essential exercises has less to do with physical needs than it does. behavior and motivation.
Historically, society has created gender norms that make men considered the stronger sex. Women are expected to focus their fitness ambitions on light aerobics and pumping with puny weights. Meanwhile, fitness magazines and blockbuster movies featuring stars as superhuman as The Rock have pressured men to have bulging biceps.
The result: Motivation for women tends to focus on appearance, weight loss, and light toning exercises for bending over, while for men it includes competitiveness and muscle building.
These gender biases have created loopholes in most people’s gym play. Men and women could improve their fitness plans if they united their toning tendencies to form a complete, well-balanced routine that prompts men to engage more in aerobics and stretching, and women to include more. days of strength training in their training.
Let’s learn from each other. Here are some beneficial stretches and strength training exercises that should be a part of everyone’s fitness routine.
To stay loose and improve your strength training efforts, stretch out common tension traps in the body with therapeutic stretches. By adding flexibility work to your week, you can safely build stronger muscles. Here is an example of a good total body stretch that also strengthens.
Downward facing dog
Stretches + strengthens: hips, shoulders, hamstrings, arms, upper and lower back
Start on your hands and knees with fingers extended for support.
Press your hands to lift your knees off the floor and straighten your legs. Gently move your hands forward and your feet back to help lengthen this pose. If this stretch feels too intense, bend your knees slightly. Relax your head between your arms, watch your feet, keep your core engaged and your spine extended. Hold for 20 seconds.
Weightlifting helps build bone density. This is especially important because the density decreases for women as they age and can make them more susceptible to fractures and breaks. You’ll also burn more calories, feel stronger, and improve your overall physique. Here are two powerful compound exercises to try. These exercises are great for the guy or the girl on the go because they integrate multiple muscle groups into one exercise. You will need a set of free weights.
This exercise strengthens the quads, hamstrings, core, glutes, biceps, triceps, shoulders, and back.
Hold a weight in each hand at shoulder height with the palms facing inward.
Step back at your hips, keeping your body weight in your heels, and lower yourself into a squat.
Push up on your heels and while standing, raise your arms so that they extend above your head. Hold for two beats then drop back down into a squat. Repeat 10 to 12 times.
Side lift in reverse lunge
This exercise strengthens the quadriceps, hamstrings, calves, core, glutes, shoulders, back, and chest.
Stand up straight with a weight in each hand.
Take a step back with your right leg and as you lower yourself into a lunge simultaneously extend your arms out to the sides until they are about shoulder height. Your weight should be distributed between your front heel and the back sole of your foot.
In unison, step your right foot forward and lower your arms. Now repeat on the opposite leg. Continue to alternate for 16 counts (8 on each side).
Ashley Blake Greenblatt is a Certified Personal Trainer and Wellness Coach in South Jersey. Learn more about its virtual training program at ashleyblakefitness.com.