Benefits of Resistance Training for Women and Foundational Exercises

The article that I reviewed for this discussion is “Evidence for an Upper Threshold for Resistance Training Volume in Trained Women” and it address the debate of lower volume versus higher volume training. The big debate of less versus more when it comes to what stimulates muscle growth. Women performing resistance training (RT) has been on the rise over the last decade, which brings up the benefits of RT. The authors conducting the experiment mention how RT helps strengthen bone mineral density, which prevents osteoporosis (more common in older women), improves maternal health and delivery for pregnancy, and helps breast cancer survivors. Women performing RT makes sense with all of the exclusive benefits towards longevity in health.

The authors dove into the experiment by testing four groups with the independent variables being a group having five sets for each muscle group, a group with 10 sets, a group with 15 sets, and a group with 20 sets. The control being the types of exercises to where the standard deviation would lie in the percent muscle strength and growth acquired after a 24-week period. The four groups were tested at the beginning and the end of the experiment with a 10 Rep Max test for the bench press, lat pulldown, 45°leg press, and stiffed-legged deadlift. Muscle thickness (MT), or density, was tested using an ultrasound at the biceps, triceps, pec major, gluteus maximus, and rectus femoris (quadriceps) pre and post experiment as well. What was determined throughout the experiment is that there is no significant difference in MT or 10RM between 5 sets or 10 sets for each large muscle groups in RT. However, the experiment did reveal that 15 and 20 sets for each muscle group becomes a bit excessive as they do not experience the same exponential growth that 5 and 10 sets did.

This experiment indicates that when women train lower volume, with a proper periodization program in place, strength and hypertrophy will occur greatly as opposed to higher volume RT. Of course there can always be more studies conducted, but this is breaking new ground for women training with weights and performing resistance training. From a variation of exercises in the library of resistance training, I would have my female clients focus on the ten following exercises:

1. Barbell Squats This exercise is important since we walk on our feet (gait) and the trunk is supported by our lower extremities. Developing strong glutes (gluteus maximus) in this particular instance and quadriceps will help strengthen the support for their trunks and the ability to sit-to-stand much more easily. It also has the benefit of getting women back to previous strength after pregnancy due to pelvic floor disruption.

2. Triceps Pulldowns The reason for adding this exercise is that our arms (at the humerus) are predominantly composed of the triceps brachii. The use of this muscle when it comes to elbow extension would greatly improve their strength and ability to perform pushing movements as well as the reduction of the loose underarm area, also known as “bat wings.”

3. Bicep Curls This is an underrated exercise for women as the uneducated in resistant training would believe they would become too bulky. However, the benefit to this exercise is specifically thought out for mothers and when they are holding their child in their arms. The biceps fatigue very easily if they are new to being a parent. With this exercise they can expect to have less fatigued arms.

4. Seated Row The benefit to this exercise is strengthening of the core overall, with emphasis more on the rhomboids and rear deltoids. Strengthening the back will assist with normal daily activities and provide the added benefit of better posture, and no one wants a hunched back.

5. Hip Thrusts The benefits of this exercise are similar to the Barbell Squats, but the core is more engaged. With the squeezing of the glutes and time under tension added to the quadriceps, this exercise will create a positive body image after long-term training as well as improved postural stability.

6. Deadlifts As a closed-chained exercise, this has the benefit of making the legs more stable and strong. It also creates a total body exertion, which will help make the most out of feeling your body work as a complete unit. When you feel your muscles working synergistically, it can give you a positive mental feeling of accomplishing nearly anything.

7. Bench Press This exercise is added with the anatomical structure of women retaining more body fat than men, especially in the chest region. Fat tissue is known to be an area for cancer to form, as men with more fat in the pectoral region can be diagnosed with breast cancer, so the benefit would be fighting cancer with the creation of lean tissue. I am of course not suggesting that this will eliminate breast cancer, but could benefit in the prevention of breast cancer populating.

8. Cable Lifts & Chops Although it is not possible to spot-reduce body fat, this exercise will torch the arms and oblique region. With many women wanting no “love handles,” this exercise will strengthen the core and develop muscles. When muscle tissue continues to develop, the basal metabolic rate (BMR) increases, which leads to the burning of fat tissue and can lead to a positive body image. One step closer to not having love handles.

9. Elevated Calf Raises with Heel Drop When wearing heels, the calf muscles are in the “on” position for a long duration of time. This can create pain or fatigue due to the heel not dropping to the ground. The elevation creates a base where the heel can drop lower than the ground level, teaching the calf muscles to “turn off” or rest. Calves being developed also lead to a stronger, more confident mentality as well.

10. Shoulder Press This exercise creates stability within the shoulder girdle and will strengthen those muscles to prevent any occurrence of an injury happening.

These exercises are subjective, but the most beneficial value out of resistance training is one hundred percent going to be positive body image. In the United States, the youth are tormented by how one’s body should look and in the face of misconstrued images on social media it is important for women to find happiness in health. With the conversation I have had with my wife, being strong, confident, and a positive role model for our daughter are the most impactful reasons for resistance training. Strong to carry our daughter as she gets heavier and older, while maintaining a healthy physique for her future and for the longevity for our family.