Crossfit Jaguar: Strength Training--It's a Girl's Game

byPaula Jager CSCS as published in Natural Muscle magazine April 2012

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Welcome to the 21st century; men and women are created equal.  We are not a special population, we are half the population.  While I do acknowledge and appreciate the biological differences between the genders there are also many similarities.    

We compete in the workforce on a theoretically equal basis and we are equal intellectually. We are separated—to a degree in the sports arena for obvious reasons related to strength and size differences.  While we are all different in genetics, biomechanics, age etc. . .physiologically we are pretty much the same.  And we respond to exercise the same way our male counterparts do.  Do we need to do different exercises, lighter weights and more reps?  Not if we want results.  Testosterone, the magical muscle building hormone is not present in our bodies in the quantities and amounts that it is in a man’s body.  By virtue of this different hormonal profile the rate and the magnitude of change in strength and mass will differ but the biological processes that bring about these changes are the same as they are in men. Why then do we feel the need to train differently than men?

I am continually astounded by the number of times I hear perspective female clients say to me.  “I don’t want to get big, I just look at a weight and my legs grow”.  Hmmm, I say to myself.  Your arse is already pretty big I suspect it’s the number of times you sit on the couch pressing the remote while chowing on 100 calorie treats not the 5 lb dumbbells you are using to “tone.”  Or sometimes it the polar opposite; a 5’7” 105 lb woman telling me “I don’t want to be bulky, I like fitting into my size zeros.”  Don’t worry I tell them both, you couldn’t if you tried.  Without the use of anabolic “aids” and a lot of effort women cannot build the volume of muscle that men can.

Anyone that claims that women are so different in their physiological response to weightlifting is speaking irritationally or commercially.  The adaptation to strength training is precisely the adaptation we need.  High rep, light weight training and aerobic-type long slow distance exercises are only a tiny bit more useful than playing chess.

And if you are looking for a magic bullet for dramatic fat loss pick up some heavy iron.  Testosterone and growth hormone are the most powerful fat burners known to science and strength training drives up the production.

But we are not talking about 5 and 10 lb dumbbells for 20+ reps either. Firming and toning routines have no basis in physiology and the results obtained demonstrate this rather conclusively.  Pick up some substantial steel and do compound exercises for lower repetitions.  Lifts that use multiple muscles elicit a much larger neruo endocrine response.  We don’t need a lot of fancy equipment, machines, bosu balls and balance boards.  A well equipped gym should include:   barbells, dumbbells, bumper plates, power rack, bench, pull up bar, dip station, perhaps a rope for climbing, some kettle bells and a few other bells and whistles.

Looking and being fit, strong and healthy is not easy.  Don’t be afraid to sweat, get dirty and feel some discomfort.  Instead of putting on your make up for the gym wear your chalk.  Take hold of the steel and feel your inner self take control of your life, career and relationships.  Don’t worry about your manicure but scrub the calluses off your hands.  If you are working hard enough you won’t be glistening and smiling in the gym anyway but rather sweating, grunting and cursing.

Be proud of your muscles.  They are evidence of your hard work and dedication.  Never quit or give up in your fitness goals but do what others won’t and excel where others can’t.  You will be stronger mentally, physically and emotionally because of it.

Not every woman has or aspires to have a 315# deadlift but I will assure you that if you are capable of squatting your bodyweight, deadlifting 1.5x your bodyweight and able to pull your chin over a bar other things in your life are going to be a lot easier.  The iron game’s benefits reach far beyond the external with improved strength, power, bone density, balance, coordination flexibility and confidence.  Strength training builds a mental toughness that walking on the treadmill, zumba class and jazzercise just can’t cut.

Let’s get the game on girls.  Keep it simple and keep it basic.

How often:  Lift 3x week on non consecutive days.

The Basics:  squat, bench, deadlift, press and clean

Ancillary exercises:  chins, pull ups, barbell rows, dips, weighted push ups, back extensions glute ham raises

How much:   5 sets of 5 reps except on deadlifts (1-3 sets of 5 are sufficient), 3 sets of 6 to 12 reps on assistance exercises. 

Warm-up sets:  very important.  Start with 3-5 minutes of fast walking, jogging, biking or rowing.  Specific warm up sets, like the empty-bar sets of the barbell exercise itself will help to warm, mobilize and stretch the specific muscles involved in that movement.  Practice the movement before it gets heavy, building to your training load.

Week 1

Monday                              Wednesday               Friday

Squat                                   Squat                        Squat

Bench                                  Press                         Bench

Good Mornings                   Deadlift                    Bent over row
Chin ups                              Dips                          Pull ups

 

Week 2

Monday                               Wednesday               Friday

Squat                                    Squat                        Squat

Press                                    Bench                        Press

Power clean                         Back extensions        Deadlift

Chin ups

Alternate back and forth between Week 1 and Week 2 progressing incrementally in weight lifted.