How women exercise their muscles properly


Right weight training for women
Good muscles without bodybuilder silhouette



Graham Morris / Fitness First / dpa-tmn

  Carrying shopping bags, balancing the bike down the stairs or pushing a shelf from right to left: we need strength in everyday life as well as perseverance. Nevertheless, some women shy away from training their muscles as well as their condition. Wrong, experts say. Women benefited from weight training as well as men. You do not even have to train a lot differently.

  Of course, there are physical differences between women and men. Men produce more testosterone. For this women have more Type 1 fibers. These are aerobic working, persevering muscles with a slightly better vascular supply. "The muscles do not tire so quickly," explains Wilhelm Bloch, Head of the Department of Molecular and Cellular Sports Medicine at the German Sport University Cologne. Men, on the other hand, have more Type 2 fibers, which fatigue faster.


Nonetheless, women do not have to exercise much differently than men. "That's amazing," says Bloch. "After all, one might think that men respond differently to training because of their testosterone, but that's not the case." The strength training stimulus is implemented in both men and women in a signal that stimulates muscle growth or rebuilding. These signals are similar in both sexes.

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Only in old age show that women need a little more repetitions and a slightly higher training stimulus than men. This is related to the hormonal change during menopause. There is a difference after the experience of Pierre Geisensetter also in the training preferences. "Women put more emphasis on group classes and less like working on equipment or dumbbells," says company spokesman for fitness chain McFit.

  If you want to start with weight training, you should choose the weight so that eight to twelve repetitions are possible. "That's how the muscle gets optimally stimulated and starts to grow," says Fitness First fitness manager Veronika Pfeffer. In general, it is important to train large muscle groups, such as squats, deadlifts, abdominal exercises, pushups and pull-ups. Especially the latter women are often difficult. "Maybe it's the head that gets in our way," says Pfeffer.


But push-ups and pull-ups are easy to modify. Instead of stretched out legs, you can do pushups on your knees or standing against a wall. For pull-ups, there are devices in some studios that reduce body weight. Beginners should train twice a week, advanced three times a week.


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