Women of the world - it’s time to get stronger!
While we at Beast Gear totally believe in equality and that there’s no such thing as the weaker sex, science has shown that women need to commit to strength training more than men.
Why? Because men have more skeletal mass (SM) and distribution than women. In women, SM mass relative to body weight is just 31%, whereas in men it’s 38%. Men are also naturally more muscular.
While this might not concern you toomuch if you’re otherwise young and fit, the risks become more apparent as you get older. For example, the study shows that women are at higher risk of osteoporosis …
… Unless they work on their strength training ASAP.
So - let’s get lifting...
If you’re the kind of woman who is super active and who engages in strength training a few times a week, you will still lose muscle mass as you get older. But you’ll end up having more muscle mass than women your age who haven’t worked on their strength.
The key is to build a muscular foundation from a young age. This will help to reduce bone degeneration as you get older, which will, therefore, reduce your risk of osteoporosis.
And just in case you were wondering, osteoporosis is a condition that weakens your bones and thus makes you more susceptible to breaks and fractures. The good news is that it can be prevented (and even reversed).
And it doesn’t matter if you’re no longer in your twenties or even thirties. The time to start is right now. Get on it!
But being old can be really difficult if you haven’t looked after yourself in your younger years.
And being an older lady can suck more than being an older dude if you haven’t worked on your strength.
To make sure that your future is healthy and bright, you as a woman need to commit to strength training. Once you hit 40, it’s time to tackle lifting and other weight-bearing exercises. They don’t make you ‘manly’ or anything like that. Instead, they simply reduce your risk of bone disease.
You may be confident with big heavy compound lifts - squat, deadlift, press, bench. Or maybe you are even familiar with Olympic lifts like the snatch and clean and jerk. These are more ‘performance’ exercises.
But if that ^ is total gibberish to you, fear not. You don’t need to do anything fancy to get the health benefits. Here are some simple strength training exercises that work multiple muscle groups and help you build more lean muscle:
Front squat and press - 15 reps
Glute bridge hold and chest fly - 12 reps
Glute bridge and tricep kick - 15 reps
Plank and alternating row - 8 reps per arm
Curtsy lung and L-Fly - 8 reps per leg
Static lung and curl - 8 reps per leg
Sumo squat and upright row - 12 reps
Just arm yourself with a set of medium-to-heavy dumbbells and repeat the whole exercise session x 3-4 sets.
The main thing is to stay consistent and to workout in an environment that suits you. Head to the gym or workout at home. All that matters is that you get stronger, get fitter - and ENJOY it.
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