FOR WOMEN:

How many women do you know that go into the gym or workout center and just use the elliptical for twenty minutes and expect concrete results throughout their body? How many women do you know that try to lose weight by not eating? How many women do you know that complain about their loose triceps yet do nothing about it? The time is now. If you wait too long to develop a healthy lifestyle, you will regret it.

Obviously, being males, you may think that Tom and I don't have a clue about what women are feeling when starting a new workout program or even just setting foot into a gym environment. However, it's necessary to look beyond this notion and pay close attention if you are a female and would like to get toned, lose weight, or just feel good about yourself. I have trained 4 different female friends within the last 8 months. Ladies, let me tell you what I hear from them and other women I talk to in the gym and you can decide if you have asked yourself the same thing or if you feel the same way.

"Will I get bulky if I lift weights?"
"How often should I do Abs?"
"I don't feel comfortable in the weight area because everyone is staring at me."
"I can't get rid of this extra FAT on my lower abs."
"Why does everyone stare at me?"
"I didn't eat anything today so I would look thinner in my workout clothes."
"Why is everyone looking at me?"
"I want to lose 8-10 pounds this week and I won't be happy if I don't."
"Is alcohol really that bad for you?"
"Since I've been working out I've gained weight according to my scale!"
"I don't want my veins to pop out of my skin like yours so I don't lift weights."
"Why do the guys think they are so sweet?"
"There is a creepy guy by my machine, so I'm not going to do it."
"I haven't had any carbs in a week and now I want to run a few miles."
"I did the elliptical today for 20 minutes and then I stretched. That's enough for today. I should be down about 2 pounds."
"Spring Break is coming up in a week, I have to get toned."
"I'm afraid to be near the free weights around all those guys."

Do any of these apply to you? The most common misconception women make about the weight room or free weight area is that they don't belong. This is completely false. It cannot be further from the truth. When women see large, bulky men lifting weights and grunting they stay as far away as possible. They witness this display of testosterone and think they, too, will experience the same result from lifting weights. Also, completely false. The fact is, the large men you see are years and years into their workout programs concentrating on heavy weight, all while taking any supplements they can get their hands on. Also, men have a much larger proportion of muscle tissue in the body than women. Testosterone promotes the growth of muscle tissues in both males and females, however, the levels of testosterone are 6-10 times higher in men than in women, creating the mass you see in men (Fahey, 91).

Most women believe they will develop enlarged muscles from lifting weights. Due to hormonal differences between men and women, the majority of women are unable to develop enlarged muscles unless they have been training with an extreme level of intensity over several years, or take anabolic steroids. The bottom line and most important takeaway information is that women are able to gain muscle and tone the body through lifting weights but they DO NOT develop bulk or gain a significant amount of weight (91).

According to Thomas D. Fahey, author of Fit & Well: 6th Edition, a study of average women who trained with weights about 2-3 days per week for a total of 8 weeks found that the women gained about 1.75 pounds of muscle, which is excellent, and lost 3.5 pounds of fat. Now just imagine how these women felt after the 8 weeks. They were leaner, with toned frames and less fat.

Aside from immediate rewards from weight training, the long term benefits are substantial. For a young woman to begin weight training at the age of 18, she sets herself up for a much healthier life in the future. Strength resistance training improves bone health, joint laxity, and body composition while helping to prevent the onset of osteoporosis as you age.

Overall, weight training is extremely beneficial for both males and females, however, it becomes more important later in life for women to help prevent muscle and bone loss that occur with aging. Men are larger, with more muscle mass and actually lose less mass than women through aging. Women start smaller and lose more. Therefore, the importance of lifting weights is significant to maintain a healthy lifestyle.

Below, a workout plan tuned to the female, if you are hesitant to try the tone workout already established. Another important thing to understand: Everything on Gopherfitness.com applies to both men and women. Every lift described in the Exercises section can be done by both men and women and are strongly encouraged. Every single one.

As always, Be sure to consult a physician before attempting any of our suggested workouts. It is important to get yourself checked out before executing a workout plan, especially if you have a heart condition. If necessary, print this page out and bring it to your doctor for approval and discussion.

If necessary, make any modifications you see fit to accommodate your strength and ability. The suggested weight is an average and was determined through my extensive training experience with women. Stack #X refers to the stacked weight on most machines, numbered off up to 20, such as the apparatus used for assisted pull-ups and dips.

Source:
Fahey, Thomas D. Fit & Well: Core Concepts and Labs In Physical Fitness and Wellness Sixth Edition. McGraw-Hill, Boston, 2001.