Written by Dr. Gaia Domenici, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise
5 Reasons Why Women Should Incorporate Strength and Power Training into Their Lives
You might have heard about the health benefits of exercising, and you might already know that a ʻhealthyʼ lifestyle should always include some sort of physical activity. However, you might not know that this is even more true when it comes to women, and that the best health-related outcomes of physical activity come form strength training. Here is why.
1. Sarcopenia Prevention
Sarcopenia has been defined by the European Working Group on Sarcopenia in Older People (EWGSOP) as ʻthe loss of muscle mass plus low muscle strength or low physical performanceʼ. Several studies conducted between 2013 and 2014 in different countries and regions have shown a strong correlation between sarcopenia and increased mortality in the elderly population (80-85 years of age) (Arago-Lopera et al. 2013, Duchowny 2019, Landi et al. 2012, Landi et al. 2013). Therefore, building as much muscle and strength as possible at a young age can prevent sarcopenia from occurring and, potentially, it can extend one’s lifespan. In a sense, muscles can be thought of as ʻthe bank of longevity’: invest now, live a better future. As, on average, women tend to have less muscle mass than men, they need to build muscle even more than their male counterparts to prevent (or slow down) sarcopenia. How do they build muscle and strength? Through a well-structured strength training programme.
2. Osteoporosis Prevention
The amount of literature showing a positive correlation between resistance, strength and power training and increase of Bone Mineral Density (BMD) is so high, that referencing any of those studies would be pointless. This occurs because high-impact activities place significant stress not only on muscle tissue but also on joints and bones, stimulating the so-called ʻosteoblastʼ process, namely, the building of new bone material, to strengthen the existing bones. Osteoporosis is a medical condition affecting mostly white, postmenopausal women, which is characterised by a decrease in BMD. When regularly performed at a young age, high-impact training can contribute to developing high peak bone mass, which will preserve bone mass throughout life. If implemented later in life, high-impact activities can still slow down the onset of osteoporosis. Therefore, resistance training is widely recommended by the medical community as a very effective way to contrast osteoporosis, alongside adequate amounts of calcium and vitamin D (see NIH 2001).
3. Functionality and Independence in Old Age
A bunch of studies have associated strength and power training with increased functionality and independence in old age (De Vos 2008, Hazell 2007, Marsh et al. 2009). While it is still unclear whether power training (namely, a training style focusing on speed-strength or strength-speed, varying the load from 20% 1RM to 80% 1RM accordingly) has a higher impact than maximal strength training (utilising loads from 80% 1RM to 100% 1RM) – as originally hypothesised –, implementing any activity involving compound (multi-joint) movements and heavy loads can be recommended as a longevity therapy for both men and women.
4. Increased Basal Metabolic Rate and Improved Insulin Sensitivity
Building muscle mass increases your Basal Metabolic Rate (BMR), namely, the calories your body needs to stay alive. Indeed, retaining muscle mass requires a higher energy expenditure than retaining fat tissue, although the exact ratio has still to be confirmed by researchers (see Kinucan and Kravitz 2006). Therefore, an individual carrying a high amount of muscle mass needs more calories than someone of the same bodyweight but with fewer muscles. No wonder one of the first byproducts of strength training is a reduction in cloth size, even though the number on the scale might stall or even increase. Moreover, each resistance session has indirect metabolic effects that can potentially lead to higher calorie burning or less fat storage throughout the day. One of such effects is given by an improvement in insulin sensitivity; that is to say, in the muscle cellsʼ ability to absorb glucose from the bloodstream, and store it as glycogen. Optimised glycogen storing in the muscle cells means more stability in blood glucose levels, and, consequently, fewer cravings and snacking. Moreover, an increase in insulin sensitivity reduces the chances of developing type 2 diabetes and metabolic syndrome. Many women sign up to the gym because they want to ʻtone upʼ; what this means, is that they want to increase their muscle mass while decreasing their fat percentage. To this purpose, nothing beats the metabolic effects of strength training.
5. Depression and Anxiety Prevention
Several studies have been conducted over the past four decades, showing how the endorphin release following a training session can decrease both anxiety and depression. According to the American National Institutes of Health, ʻWomen are twice as likely to be diagnosed with an anxiety disorder, and the prevalence of anxiety disorders is significantly higher for women (23.4 percent) than men (14.3 percent)ʼ (source:https://www.texashealth.org/Health-and-Wellness/Behavioral-Health/How-Anxiety-Affects-Men-and-Women-Differently ). According to the Mayo Clinic, women are also ʻnearly twice as likely as men to be diagnosed with depressionʼ (source: https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression/art-20047725). Therefore, women are twice as likely to need to implement physical activity into their lifestyle as men, to prevent anxiety and depression. However, whilst both aerobic and anaerobic activities have been shown to release endorphins, strength training has also been reported to bring a significant improvement in quality of life in women with breast cancer (Cešeiko et. al. 2019), and to help with chronic neck pain relief and work ability in female industrial workers (Hagberg et al. 2000; Dellve et al. 2010). Therefore, the overall impact of strength training on quality of life seems to be superior to that of cardiovascular activities alone, especially in physical workers and in the chronically ill population.
Why Does It Feel So Difficult to Start a Strength Training Journey and Stay Consistent with It?
Here are the 4 most common barriers to strength training. Some of them originate from false beliefs or prejudices; some arise from past experiences or psychological feelings. All of them, however, are deeply rooted in the preconception that regards physical activity as an ʻextraʼ, rather than as normal part of a ʻhealthyʼ lifestyle. Following such a preconception, many women (but also men) are afraid to ʻwasteʼ part of their rare, precious me-time, when they exchange such me-time for physical activity.
1. Getting ʻbulkyʼ.
One of the main reasons why women are often reluctant towards strength training is because they are afraid of ʻpacking on muscleʼ and looking ʻmannlyʼ. Firstly, let me tell you one thing: the levels of testosterone (the hormone primarily involved in muscle growth) in women are about 1/10 – 1/20 those present in men; therefore, for as hard as a woman can train and as much as she can eat (another fundamental variable to build muscle), she will possibly look 1/10 – 1/20 as muscular as a man who trains and eats with her same intensity and consistency. Moreover, unless a woman diets really hard, she will carry more fat than any average man, which will make her appear ʻsofterʼ and ʻfeminineʼ, in spite of the amount of muscle she carries.
2. Lifting ʻheavyʼ.
Another reason that often scares women away from the weight room is the fear of heavy weights. Women are told that they should be weak and frail to look attractive, so they believe they are, and the sight of a loaded barbell simply terrifies them. Well, you would be surprised with how heavy you could actually lift, if you tried. Furthermore, nobody should ever start too heavy at the beginning of their journey. Whether for men or women, progressive overload should always be the rule of thumb: lighter loads, higher repetitions, lower total volume, longer resting time and more technique work should be prioritised until the athlete is ready to progress; at which point any of the above variables can be manipulated to progress (i.e. to make the training session harder). For example, exercises such as bodyweight push-ups, pull-ups and squats already involve some sort of resistance (your own body), and can be really challenging for beginners: in this case, there is no need to even enter the weight room, until such exercises are mastered with excellent technique.
3. Feeling ʻjudgedʼ.
Some women experience anxiety because they feel watched and judged: should that be the case, hiring a PT or an online coach will help them find more confidence. If hiring a professional becomes too expensive, there are tons of high-quality YouTube channels that can teach you the basics. However, I would always advise saving some money for a few sessions with a coach, to make sure your lifting technique is safe and your programming well structured.
4. Feeling ʻpunishedʼ.
Lastly, some women have tried a few Zumba classes, have sweated their souls off, and are now scared of going through a similar pain with strength training. Good news: strength training is mostly anaerobic and will not make your heart explode and your entire body sweat like crazy. Do not get me wrong, aerobic activities play a huge role in cardiovascular health and other metabolic functions that carry over onto athletic conditioning. However, unless you need to develop a specific cardiovascular quality for a sport or goal of yours (e.g. running a charity race, etc.), you can replace your cardio classes with long walks or brief sprints – whichever feels less painful to you. So, if you do not enjoy sweating and feeling out of breath, there is no need for you to do so. Go give strength training a go, and you will be amazed at how good it feels like getting strong and confident.
How To Incorporate Strength Training into Your Busy Routine Without Giving Up Your Me-Time
Training does not mean punishing. In fact, it should be enjoyable. Incorporating some physical activity in your routine should not make you feel like you are giving up something else. In fact, it should help you reconnect with yourself, recharge your batteries, or get ready for the day ahead. If this sounds better said than done, here are some tips on how to incorporate strength training in your daily life, without feeling restricted.
1. Make your sessions brief. If you have been very inactive for the past 3-5 years, starting off with 15 minutes twice or thrice a week is already enough. Planning 2-3 full body sessions, focusing on compound (multi-joint) exercises with minimum volume (e.g. 2 sets of 8-12 repetitions each exercise) is more than enough for a beginner. Once you feel confident enough, and your sessions start to feel really easy, you can then up the intensity towards a more conventional strength-training model (e.g. 4-6 sets of 3-6 repetitions with greater loads). Slowly, if you like, you can introduce some isolation exercises and other accessory work.
2. Plan your sessions at the most convenient time for your daily schedule. If you are a busy entrepreneur mum who works 9-5 in the city centre and has to rush after work to pick up her kids from school, having a training session planned at 6 pm – when gyms are at their busiest – is probably a bad idea. However, planning a quick at-home session first thing in the morning or late in the evening (preferably not too close to bedtime) could help you start off your day with more energy, or release the stress after a long day. Also, if you are lucky enough to have an office gym, or a gym near your office, fitting in a short session in your lunch break can also help you make your training less ʻinvasiveʼ. When it comes to picking the right time, however, there is no one-size-fits-all rule, and what works best for your friend might not work at all for yourself. To understand when your perfect training time is, just ask yourself: ʻwhen do I feel most energised and mentally clearest to focus on my training? ʼ; ʻwhen would a training session feel most comfortable and easy to plan, for my daily schedule? ʼ.
3. Pick something you really enjoy to begin with. Yes, you should train your entire body and you should execute uncomfortable exercises to push yourself past your limits and become a better athlete. However, if this is the mindset you start your strength training journey with, and you are not mentally ready to push yourself yet, chances are you will burn out and quit after the first couple of weeks. A few exercises are always better than no exercises, right? So, if there is something that really feels uncomfortable or you simply do not enjoy doing, do not do it; instead, work on the same movement from different angles or with different exercises. However, you can keep the uncomfortable exercise as a goal to achieve in the future. For example, some people have trouble performing the deadlift with good mechanics, so they often dislike the exercise. Rather than forcing themselves to practise the deadlift until they perfect their technique, they could focus on other hip hinge movements (e.g. Romanian deadlifts, stiff leg deadlifts, good mornings, rack pulls etc.) until they feel ready for it. Often time, it is just a matter of poor mechanics that can be corrected with the right accessory and technique work, accompanied by mobility drills and the right type of stretching.
4. Ask a friend, spouse or relative to join you. Sometimes a training session becomes an occasion to catch up with a friend or sibling. Training with a gym partner can help both of you stay motivated, and can also help you make sure your form is on point – if working without a PT or coach. Moreover, sharing the embarrassment of entering the weight room for the first time with someone else can make you both feel more comfortable and less lonely, making the entire training experience more fun and light.
To conclude
If you are sitting on the fence and are not sure as to whether you should undertake a strength training journey, I hope the 5 health reasons listed at the beginning of this article might help you make up your mind. The health benefits of carrying a decent amount of muscle mass and strong bones go well beyond the aesthetic advantage of ʻlooking lean and fitʼ. When strength training is accompanied by adequate sleep and optimal nutrition, the feelings of power, balance and happiness can make a huge impact on anyoneʼs life quality.
I also hope the final 4 tips on how to start a training programme without making you feel like you are sacrificing your time will make your strength journey more accessible. If you need extra information or support, visit my website, and do not hesitate to get in touch: I will be happy to help you become the strongest, healthiest and happiest version of yourself.
Dr. Gaia Domenici, Executive Contributor Brainz Magazine
Dr. Gaia Domenici, also known as 'The Strongest Shield-Maiden', is a certified Nutrition and Health Coach, Strength and Conditioning Coach, Personal Trainer, and published author, with a PhD in Philosophy.
After spending a decade juggling between gym and academia, Gaia realised that body, mind and spirit are a whole, and, as such, they need to be trained together. So she founded 'Fitnosophy: Build Your Body Realise Your Self', a platform to share the spiritual meaning of fitness, and the impact of a strong body on a meaningful life. Following the sense of void and uncertainty left by the 2020 pandemic, Gaia founded the 'Shield-Maiden Tribe', a community in which women from across the world can share their inner and outer strengths, nourish their Inner Warrior, empower each other, and grow stronger together.
Since 2018, Gaia has coached countless clients and athletes worldwide, helping them get in tune with their Inner Warrior, and achieve physical, mental, and spiritual goals.
References:
Arango-Lopera, V. E et al. 2013. 'Mortality as an adverse outcome of sarcopenia'. The journal of nutrition, health & aging17:259–262
Dellve, Lotta et. al. 2011. ʻMyofeedback training and intensive muscular strength training to decrease pain and improve work ability among female workers on long-term sick leave with neck pain: a randomized controlled trialʼ. International Archives of Occupational and Environmental Health 84:335.346. DOI: https://doi.org/10.1007/s00420-010-0568-5
Legault, Zachary; Nicholas Bagnall and Derek S. Kimmerly. 2015. 'The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise'. International Journal of Sport Nutrition and Exercise Metabolism 25(5):417-426. https://doi.org/10.1123/ijsnem.2014-0209
Lomonosova, Yulia N.; Boris S. Shenkman; Grigorii R. Kalamkarov; Tatiana Y. Kostrominova; Tatyana L. Nemirovskaya. 2014. 'L-arginine Supplementation Protects Exercise Performance and Structural Integrity of Muscle Fibers after a Single Bout of Eccentric Exercise in Rats'. PLoS ONE 9(4): e94448.https://doi.org/10.1371/journal.pone.0094448
NIH Consensus Development Panel on Osteoporosis Prevention, Diagnosis, and Therapy. Osteoporosis prevention, diagnosis, and therapy. JAMA. 2001 Feb 14;285(6):785-95. doi: 10.1001/jama.285.6.785. PMID: 11176917.
