The first thing most of my female clients say to me is: “I want to tone up, but I don’t want to get bulky”. Women often avoid lifting weights, especially heavy weights, for fear of looking like a Ukranian powerlifter and opt for a Pilates class or aerobics class instead.
What most women don’t understand is that in order to bulk up, females need to spend hours a day on a specific bodybuilding program with plenty of supplementation (or get on the roids). Either way, women have to work VERY hard and very specifically to build significant muscle bulk because they don’t have enough testosterone. It is extremely rare to find a woman whose hormone profile is conducive to getting massive in response to weight training.
So, why should women lift weights (and I’m talking challenging weights, not those 2kg rubber-coated pink dumbbells)?
Bone density: one study has suggested that 60% of Australian women will suffer an osteoporotic fracture after the age of 60 (click here for the full report). This is an alarming statistic.
Bones need to be put under stress to get stronger, and that means weight training. And, for the bones to be sufficiently stressed the weight lifted must be reasonably challenging – those 2kg dumbbells are not going to do the trick. I have had several female clients who were very close to being given medication to treat the beginnings of osteoporosis, and within a few months of weight training at least 2-3 times a week for 30-45mins their bone density had increased to the point where they no longer required medication.
Metabolism: Stronger muscles need more energy, and this means increased metabolism, which means more energy burnt throughout the day, which helps reduce bodyfat or maintain it at healthy levels. Stronger muscles need not be huge. A muscle can get denser and look more toned without getting significantly bigger and in the vast majority of women, this is the outcome of good weight training.
Posture: having good posture and strong postural muscles is not only aesthetically pleasing, it also means you’re less likely to have back pain (including upper back and neck pain). The right sort of weight training will get you a back that is sculpted, feminine, pain-free and strong.
Type II Diabetes Prevention/Treatment: studies have found that resistance training alone (ie lifting weights or strength based bodyweight exercises) if more effective for regulating blood glucose levels than cardiovascular exercise alone. With Type II Diabetes rates rapidly rising, this is even more incentive for women to pick up weights.
Looking good: to me this is the least important reason for lifting weights and it a beneficial side effect, but for many women it is top of the list. The “toned” look many women are after requires some sort of resistance exercise to strengthen the muscle. Strong muscles are tighter when at rest than weak muscles, and this is what leads to as “tone”. As mentioned above, a strong, toned muscle need not be a big, puffy muscle and challenging weights will lead to the former for almost all women.
What is the best type of weight training for women to do?
There are many ways to skin a cat, and many weight training programs will give women all of the above benefits of weight lifting, but in my experience kettlebell training is the best for the following reasons:
These girls all train very hard, predominantly with 20kg and 24kg kettlebells, but lift as heavy as 32kg overhead and they're not even close to bulky!
- Kettlebell training does not promote bulky musculature in men or women, it promotes long, lean muscles.
- Kettlebell training enables you to get a cardiovascular workout and a resistance workout simultaneously, this amplifies the benefit of a boosted metabolism that also means a healthier heart, which conventional weight training doesn’t provide.
- Kettlebell specific exercises such as the swing are fantastic for targeting the posterior chain of muscles (hamstrings, glutes and back). Not only does this make the kettlebell one of the most effective tools for developing great posture and eliminating back pain, but it really targets the areas that a lot of women are unhappy with like the butt.
- Because you can get a cardiovascular and resistance workout at the same time with kettlebells, this means shorter, more effective workouts.
- Kettlebells are perfect home exercise equipment, they don’t take up much space and you can work out in a small area. This is perfect for women who don’t want to go to gyms full of sweating, grunting men or are time poor.
Kettlebells are my training tool of choice for both myself and my PT clients - kettlebell training has rehabilited my neck and back injuries (from a car accident) and the shorter, more effective workouts work better with my lifestyle.
What kettlebell weight should women start with?
• A woman who has never done any resistance training will usually start with a 6kg kettlebell.
• A woman who has done some weight training or has a good baseline level of strength will usually find an 8kg kettlebell is the ideal starting weight.
• A strong woman who has done a lot of weight training may want to start with a 10kg or 12kg.
Tips for women to get the most out of kettlebell training
Any training tool is only effective if used safely and correctly. These tips will ensure you’re on the right track to getting the most out of your kettlebell training:
- Get expert advice: A personal trainer who specialises in kettlebell training is ideal. If you can’t find one near you, get a very good instructional DVD.
- Progress with your weights: If a weight is no longer challenging, it is no longer effective. Many women make the mistake of getting an 8kg kettlebell and sticking with it and then their training stalls and their body stops responding. As soon as you feel ready to try the next weight up, even if it’s just for a couple of exercises to begin with (you can usually progress the weight you’re lifting in exercises such as the swing pretty quickly).
- Be consistent with your training: You will need at least 2-3 sessions a week, 20-60 mins (depending on how hard you’re working) to get results. Any weight training program is a “use it or lose it” deal, so be sure to train consistently, otherwise your hard work is wasted.
- Nutrition: No exercise program is effective without good nutrition. If you’re training hard and not getting the results you want it’s likely that you need to look at your diet.
For more information on kettlebell training for women you can go to the Australian Kettlebells website.