A number of studies have shown that the female body is biologically more adept to training for endurance events due to muscle composition favouring a dominance of slow twitch muscle fibres (as mentioned above). However this could mean that woman may benefit from more strength training due to a deficit in this area.
It’s reported that the average woman’s mean total body strength is 63.5% of the average man’s (machine based testing). However when lean body mass is taken into account instead of total body weight these figures become more realistic and may even be better than men with lower body strength (leg press) relative lean body mass.
Note: These tests were preformed on machine based testing apparatus and would not show true strength results.
Empirical evidence suggests that female athletes loose their strength faster than their male counterparts. This will reflect to the model of periodization being used.
A lot of females have a fear of preforming strength training due to that fact that they believe that they will gain too much muscle, making them look less feminine. This is very unlikely, as a number of studies have shown that the average woman’s muscles do not hypertrophy to that extent. These studies, preformed over a 12 – 20 week period showed a 0.4 – 0.6 cm increase in body circumferences. Gains of this extent are virtually unnoticeable. These same studies all demonstrated a decrease in skin fold measurements, indicating a decrease in body fat levels.
More multi-joint exercises need to be introduced to the female athlete earlier in their exposure to weight training. Too many women are first introduced to machine training as the “safest” way for females to train. The following should be noted.
Machine training does very little to develop the postural and stabilizer muscles, which is essential training for the female client.
Fitness Risk Management in the United States stated that 19 out of 20 injuries in health clubs happen on machines, not free weights.
However because of this females tend to gravitate toward the machines, be it aerobic or resistance training machines. When they do perform weight training, they often use very low intensities, socialize between sets, and seldom build any muscle because of this.
While using cardio machines does help burn calories, the body also becomes progressively more efficient at cardio exercise. The result is “more miles to the gallon” when the aim is actually to become less fuel-efficient with fewer miles to the gallon. Aerobic exercise has also been shown to be associated with increased levels of catabolic which do not favour increasing lean muscle mass.
This is why resistance training performed with acute exercise variables suitable for increasing lean muscle mass is good for females. Exercising in this manor stimulates muscle growth and protein synthesis. Hormones that step-up metabolism such as testosterone and growth hormone, are known to be more prevalent in the blood stream after exposure to this type of training.
Studies have shown that after performing resistance training, obese pre-menopausal women used 50% more fat, even though total metabolic rate did not change. He also noted that resistance training appears better for reducing abdominal fat than aerobic exercise.
(Ref: Resistance Training and Fat Loss in Pre-Menopausal Women, Robbie Parker)