6 Secrets to Strengthening the Muscles of Women Who Are Weak

Weak and unstable women are a weakness—literally. If you’ve ever seen an unbalanced, one-legged woman struggling to climb a flight of stairs or keep her balance while walking on a narrow surface, then you know how quickly weakness can become a liability. Weakness in women is not just unflattering; it makes them prone to falling, which has obvious implications for their ability to escape from danger or respond to threats. Fortunately, there are plenty of ways to strengthen the muscles of women who are weak. To build strength without bulking up requires different training methods than what men use. Women generally have less muscle mass than men because they have lower levels of testosterone. This means that for women strength training should focus more on explosive movements with lighter weights and less time under tension. The key to optimizing your training program is understanding the unique physiological differences between men and women. Here are 6 secrets that will help you get stronger as a woman:

Change Your Perspective

The first step towards building strength as a woman is changing your perspective on what strength training can do for you. Many women still think of strength training as a futile pursuit meant solely for muscle-bound body builders. This view is outdated for two reasons. First, body builders use high intensity training methods that are not appropriate for women who want to stay lean and toned. Second, women’s bodies naturally produce less testosterone and more estrogen than men. This makes it very hard for women to build large muscles. In fact, most women who strength train can expect to gain only around one pound of muscle per year. This is a very good thing.

Strength Train 2x per Week

The standard program for men has them strength training 3x per week. Since women have less muscle and more fat than men, it’s a good idea to train with even lighter weights and less overall volume. There are a couple of options here: You can do one heavy strength training session and one lighter, metabolic conditioning session each week, or you can do two lighter sessions with less volume each week. For example, you could do one lower-body and one upper-body strength training session each week, or two metabolic conditioning workouts like HIIT or Tabata workouts. You might also want to change up the type of strength training you do from week to week. For example, you might do heavy barbell squats one week, heavy goblet squats the next week, heavy deadlifts the following week, and so on.

High Reps with Light Weights

When it comes to building strength for women, high reps with light weights are where it’s at. Doing sets of 20-30 reps per set with a light weight is the best way to build muscle without getting bulky. One way to do this is with supersets. For example, you could do a set of lunges followed by a set of leg curls, followed by another set of lunges. Do 3-5 supersets like this per strength training workout. Another option is to do circuits with a short rest between sets. For example, do one set of 10 squats, 10 push-ups, 10 leg lifts, and 10 crunches, then rest for 45-60 seconds before doing the second set.

Leverage is Key

When building strength as a woman, it is important to focus on exercises that allow you to use the shortest range of motion possible. All other things being equal, shorter ranges of motion will lead to greater gains in muscle strength than longer ranges of motion. This is especially important when it comes to compound exercises like squats, deadlifts, and bent-over rows. Unfortunately, many women tend to do these exercises with a longer range of motion than what is ideal because they are worried about putting too much weight on the bar. Don’t worry so much about the weight—worry about getting the best possible range of motion for the muscles you are trying to target. For example, if you are doing barbell squats, try to keep your feet about shoulder-width apart and go as low as possible until your hips are below your knees. It is also helpful to use a mirror to keep an eye on your form during your exercises.

Commit to Core Training

Core training is not just for women who want to get six-packs. It is also critical for women who want to build strength. This is true for two reasons. First, when you are lifting heavy weights, your core muscles are contracting hard to keep you steady and upright. This is especially true if you are lifting with poor form, which happens more often than you would think. Second, having strong, stable core muscles is crucial for maintaining balance and protecting the lower back. This is especially true as you get older and your joints start to wear out. Core training exercises like planks, crunches and leg lifts can be done in a way that doesn’t bulk you up. These exercises can be done at the end of your strength training sessions along with your high rep exercises.

Supplement with Protein and Iron

Women need to consume more protein than men to build muscle and stay lean. The recommended daily intake for women is around 46 grams per day, and the recommended daily intake for men is around 56 grams per day. So how can women consume the same amount of protein as men and still stay lean? The key is to choose foods that deliver high amounts of protein per serving. Good protein sources for women include eggs, Greek yogurt, cottage cheese, fish, and beans. Another important nutrient for women who are strength training is iron. Iron supplements are recommended for women who lift weights regularly because they lose iron when they produce sweat. Consuming iron-rich foods along with your iron supplement is the best way to make sure that you don’t become deficient in iron. Foods rich in iron include spinach, beans, lentils, and fortified cereal.

Bottom line

Building strength as a woman is a unique process. It requires you to focus on high reps with light weights and getting the most out of your core training. It also means making sure you consume enough protein and iron. By following these 6 tips, you can strengthen the muscles of women who are weak, while staying lean and agile.