Tag: Beginners

Women Weight Training: why girls should lift weights.

I always recommend weight training to women who are interested in improving their overall health and appearance. This includes women who want to lose weight. I’ll give you three reasons women should try resistance training:

1. Weight Management and Health: resistance training is a great calorie burner. Train for about three days a week and you should have a much easier time achieving a negative calories balance (if fat loss is your goal).  It also improves your overall health, including cardiovascular health.

One study found that following a simple weight lifting routine helped middle-aged women manage their weight.

PURPOSE: The aim of this study was to examine the association of exercise frequency (ExFreq) and volume (total weight lifted by military press and squats (SQ)) with change in body composition among postmenopausal women participating in a progressive resistance training study.

METHODS: Previously, sedentary women (n = 122, age = 56.3 +/- 4.3 yr) were followed for 6 yr. At 6 yr, there were women who had been randomly assigned to resistance training at baseline (n = 65) controls that were permitted to cross over to the exercise program at 1 yr (n = 32) and 25 true controls. Exercisers and crossovers directed to perform eight core exercises for two sets of eight repetitions at 70%-80% of one-repetition maximum, three times weekly, plus progressive weight bearing, stretching, and balance. Body weight and fat were measured at baseline and annually using anthropometry and dual-energy x-ray absorptiometry.

RESULTS: Average change in body weight and total body fat were 0.83 +/- 5.39 and 0.64 +/- 4.95 kg at 6 yr, respectively. In multiple linear regression, ExFreq, military press, and SQ were significantly inversely associated with change in body weight (standardized beta coefficient (SBC) = -0.22 to -0.28, P < 0.01), fat (SBC = -0.25 to -0.33, P < 0.01), and trunk fat (SBC = -0.20 to -0.31, P < 0.03) after adjusting for age, years on hormone therapy, change in lean soft tissue, baseline body composition, and baseline habitual exercise. The lowest tertile of SQ (equivalent to 2.5% attendance) demonstrated significant gain in weight, fat, and trunk fat over 6 yr (P < 0.004), whereas the highest tertile SQ (equivalent to 64% attendance) was able to maintain their weight, total, and regional fat.

CONCLUSIONS: We conclude that resistance training is a viable long-term method to prevent weight gain and deleterious changes in body composition in postmenopausal women.1

Another study found a simple, home-based routine improved the cardiovascular health of premenopausal women:

The present study investigates the effect of home-based resistance training on arterial stiffness in healthy premenopausal women. Twelve healthy non-smoking and normotensive women who were not actively involved in regular physical exercise (aged 42-55 years) performed home-based resistance training twice weekly for 10 weeks using body weight and light dumbbells. Each training session required approximately 40 min to complete. Arterial stiffness was measured using brachial-ankle pulse wave velocity (baPWV). We also determined serum total cholesterol, HDL cholesterol, glucose, triglyceride, insulin, and adiponectin and calculated the homeostasis model assessment of insulin resistance (HOMA-IR), an index of insulin resistance. After home-based resistance training, baPWV, total cholesterol, LDL cholesterol, insulin, and the HOMA-IR decreased, whereas adiponectin increased (P < 0.05) and levels of HDL cholesterol, glucose, triglyceride, blood pressure, and heart rate remained unaffected. These results suggest that home-based resistance training benefits vascular function in healthy premenopausal women.2

2. Hormonal Advantages: I ran across some interesting research that was done with middle-aged women. One group did only aerobics while another did aerobics and resistance training:

BACKGROUND: The purpose of this study was to examine the effects of combined exercise training on growth hormone (GH), insulin-like growth factor-1 (IGF-1), and metabolic-syndrome factors and determine whether the changes in GH and/or IGF-1 induced by exercise correlate to the metabolic-syndrome factors in healthy middle-aged women (50-65 years of age).

METHODS: The participants were randomly assigned into an aerobic-exercise training (walking + aerobics) group (AEG; n = 7), a combined-exercise training (walking + resistance training) group (CEG; n = 8), or a control group (CG; n = 7). Exercise sessions were performed 3 times per wk for 12 wk. The aerobic-exercise training consisted of walking and aerobics at 60-80% of heart-rate reserve, and the combined-exercise training consisted of walking and resistance exercise at 50-70% of 1-repetition maximum.

RESULTS: GH, percentage body fat, fasting glucose, systolic blood pressure, and waist circumference were significantly improved in CEG (p < .05). However, GH induced by exercise training showed no correlation with metabolic-syndrome factors. IGF-1 was not significantly increased in either AEG or CEG compared with CG.

CONCLUSION: These results indicate that the combined-exercise training produced more enhancement of GH, body composition, and metabolic-syndrome factors than did aerobic-exercise training.3

3: Osteoporosis Prevention: We know astronauts living in zero gravity environments lose bone mass. Those confined to bed rest also tend have some bone loss. In other words, there seems to be a direct connection between bone health and the resistance applied to bones. Weight training seems to help maintain or increase bone density. The best strategy would be to start while you are young and continue the habit. Here is just one of many studies you can find:

The increase in lifespan and in the proportion of elderly women has increased the focus on menopause induced physiological alterations. These modifications are associated with the elevated risk of several pathologies such as cardiovascular disease, diabetes, obesity, hypertension, dyslipidemia, non-alcoholic fat liver disease, among others. Because of estrogen levels decline, many tissue and organs (muscular, bone, adipose tissue and liver) are affected. Additionally, body composition suffers important modifications. In this sense, there is a growing body of concern in understanding the physiological mechanisms involved and establishing strategies to prevent and reverse the effects of menopause. The hormone reposition therapy, diet and physical exercise have been recommended. Among the diverse exercise modalities, resistance training is not commonly used as a therapeutic intervention in the treatment of menopause. Thus, the aim of this review was to analyze the physiological alterations on several organs and systems induced by menopause and ovariectomy (experimental model to reproduce menopause), as well as, to study the effects of resistance training in preventing and reverting these modifications. In conclusion, resistance training promotes beneficial effects on several organs and systems, mainly, on muscular, bone and adipose tissue, allowing for a better quality of life in this population.4

Take note here—the study concluded resistance training could improve one’s “quality of life.”

More Thoughts:

I know what some of you are thinking: “I don’t want to get all big and bulky.” Don’t worry—women simply don’t have the same hormonal makeup as men, so there’s no need to fear turning into the she-hulk.  Lifting weights will, in fact, give you muscles in all the

right places.  Don’t believe me?  Just check out pictures/websites of female fitness models.  All of them do some kind of resistance training as part of their overall strategy.

Remember, you don’t even have to join a gym to get started with this:  you can train at home using your own body weight and/or some simple equipment.

 

References:

1. Med Sci Sports Exerc. 2010 Jul;42(7):1286-95.

2. Eur J Appl Physiol. 2009 Sep;107(1):113-7. Epub 2009 Jun 14.

3. Int J Sport Nutr Exerc Metab. 2010 Feb;20(1):21-6.

4. Int J Sports Med. 2010 Nov;31(11):761-7. Epub 2010 Nov 5

Rep Range

What is the best rep range?

Are different ranges recommended for fast loss vs gaining muscle?  I’ll give you the best answer I can based on the research and the people I respect the most in the fitness industry.

Rep Range for beginners:

Most beginners want to come to the gym to burn fat and gain muscle. It seems somewhere in the 5-8 rep range is ideal for both.

Beginners and Fat Loss:

Let’s first talk about fat loss. Some people assume using light weights for higher reps is the best way to lose fat (women in particular are often afraid lower reps will make them big and bulky). But lower rep ranges seem superior for fat loss.  One study, for example, compared the metabolic effect of training with 8 reps vs training with 15 reps on female trainees:

PURPOSE: To compare the effect of low- and high-intensity resistance exercise of equal work output, on exercise and excess postexercise oxygen consumption (EPOC).

METHODS: Fourteen female subjects performed a no-exercise baseline control (CN), and nine exercises for two sets of 15 repetitions at 45% of their 8-RM during one session (LO) and two sets of 8 repetitions at 85% of their 8-RM during another session (HI). Measures for all three sessions included: heart rate (HR) and blood lactate (La) preexercise, immediately postexercise and 20 min, 60 min, and 120 min postexercise; and ventilation volume (VE), oxygen consumption (VO(2)), and respiratory exchange ratio (RER) during exercise and at intervals 0-20 min, 45-60 min, and 105-120 min postexercise.

RESULTS: Exercise .VO(2) was not significantly different between HI and LO, but VE, [La], and HR were significantly greater for HI compared with LO. Exercise RER for HI (1.07 +/- 0.03 and LO (1.05 +/- 0.02) were significantly higher than CN (0.86 +/- 0.02), but there were no differences among conditions postexercise. EPOC was greater for HI compared with low at 0-20 min (HI,1.72 +/- 0.70 LO(2); LO, 0.9 +/- 0.65, LO(2)), 45-60 min (HI, 0.35 +/- 0.25 LO(2); LO, 0.14 +/- 0.19 LO2), and 105-120 min (HI, 0.22 +/- 0.22 LO(2); LO, 0.05 +/- 0.11, LO(2)).

CONCLUSION: These data indicate that for resistance exercise bouts with an equated work volume, high-intensity exercise (85% 8-RM) will produce similar exercise oxygen consumption, with a greater EPOC magnitude and volume than low-intensity exercise (45% 8-RM).1

Those who trained using eight reps experienced a greater metabolic effect than those who did higher rep training. Craig Ballantyne used studies like this to develop Turbulence Training.  (women who are interested in body transformation should check out Bikini Body Workouts).

Beginners and Gaining Muscle:

What if gaining muscle mass is your primary goal?  We’ll start by looking at the American College of Sport Medicine’s position on this:

For novice (untrained individuals with no RT experience or who have not trained for several years) training, it is recommended that loads correspond to a repetition range of an 8-12 repetition maximum (RM).2

Many of the guys I follow have come to very similar conclusions. Jason Ferruggia recommends the 5-8 rep range for beginners–this is what he uses in the Muscle Gaining Secrets program. Beginners, he argues, risk injury if they try to use higher reps because their stabilizer muscles are still relatively weak (the risk of injury on exercises like squats and deadlifts is of particular concern).

It seems 5-8 range is an ideal combination of intensity and volume. This yields the best gains in size and strength. Generally speaking, these two go together—the stronger you get, the bigger you’ll get.

Intermediate/Advanced: Size and/or Strength

Let’s go back to the previous study. Here’s the position statement on more intermediate/advanced trainees:

For intermediate (individuals with approximately 6 months of consistent RT experience) to advanced (individuals with years of RT experience) training, it is recommended that individuals use a wider loading range from 1 to 12 RM in a periodized fashion with eventual emphasis on heavy loading (1-6 RM) using 3- to 5-min rest periods between sets performed at a moderate contraction velocity (1-2 s CON; 1-2 s ECC).3

The study mentions to things: 1) utilizing a wider load range, and 2) periodization.

Experimenting with different rep ranges can be especially helpful for building mass. The legs, for example, tend to have a wide range of muscle fiber types (fast twitch and slow twitch) and often respond to high rep training. One of the most famous old-school methods for building mass is the 20-rep squat routine (called “breathing squats,” because you’ll be gasping for breath between reps). Tom Platz, known for his remarkable leg development, often included high rep squats into his routine.

Platz incorporated high reps into his routines

Periodization is great for increasing strength in more intermediate/advanced trainees. The idea is pretty simple: you start with lower weights and higher rep ranges. Over time (weeks) you lower the volume and increase the weight.

Conclusion:

Beginners looking to lose fat or gain muscle (or both) would most likely benefit from routines based on the 5-8 rep range.

Intermediate/Advanced trainees will probably continue to find some of their best results still come with 5-8 reps. But they can experiment with wider rep ranges (including high reps) and should consider periodization for developing greater strength.

I’ve tried to give a quick survey of what I’ve learned about this topic. Every responds differently to training, so don’t interpret this article as “set in stone” for every trainee. It is more of a guide for what will work the best for most people.

I’d highly recommend you check out my list of recommended programs if you need more guidance in how to set up your training.

References:

1. Effects of resistance exercise bouts of different intensities but equal work on EPOC.

2. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults.

3. Ibid