In the ever-evolving landscape of fitness advice for women, it's crucial to look back and reflect on how far we've come from the era of "imaginary piano lifting" and cork-pulling to today's scientific approach to resistance training. Historically, fitness guidance for women has been patronizing and often based on studies conducted predominantly on men. However, a recent systematic review sheds light on resistance training for healthy young women, emphasizing the need for tailored advice considering factors like menstrual cycles, menopause, pregnancy, body composition, hormonal profile, and hydration needs. In this blog post, we delve into the insights gleaned from this study and explore the nuances of strength training for women.
The Quest for Answers:
Addressing the dearth of data on resistance training specifically tailored for women, a collaborative effort by researchers from Brazil, Portugal, Italy, and Australia conducted a systematic review. Their goal was to understand how women respond to resistance training and identify the crucial variables influencing strength and muscle gain.
Research Findings:
In theory, the American College of Sports Medicine (ACSM) provides a generic prescription for strength training, but it relies heavily on studies conducted mostly on men. The new review, however, compiles data from 40 studies involving 1,312 women aged 18 to 35. The studies, lasting an average of ten weeks with two to three workouts per week, revealed promising results. Muscle mass increased significantly by 1.2 standardized mean differences (SMD), indicating positive outcomes for the majority of participants. Strength, measured at 0.4 SMD, displayed improvement in approximately two-thirds of subjects.
Practical Implications of Strength Training For Women:
Digging into the practical aspects of the findings, the meta-analysis highlighted that more workouts per week led to more substantial gains in muscle mass, while a higher total number of weekly sets correlated with increased strength. Surprisingly, studies with the highest volumes produced the best results, challenging the assumption that 72 sets per week (as in the meta-analysis) were already a significant amount. The authors speculate that women may have higher fatigue tolerance and faster recovery, potentially explaining their potential benefit from higher training volumes.
Unanswered Questions:
Despite the promising results, the study leaves room for future exploration. Direct comparisons between men and women engaging in the same exercise routines under similar conditions are crucial to pinpointing whether different strength training approaches are needed. The existing literature, even for men, is riddled with debates on fundamental questions such as the optimal number of sets per exercise. While the new meta-analysis reaffirms the efficacy of generic strength training guidance for women, the possibility of subtle tweaks and adjustments for even better results remains an intriguing avenue for future research.
In conclusion, the evolving landscape of strength training for women is a journey from historically patronizing advice to evidence-based recommendations. The recent systematic review sheds light on the effectiveness of resistance training for women, emphasizing the need for personalized guidance. As we continue to unravel the intricacies of women's response to strength training, the door remains open for further exploration and refinement of training approaches tailored to the unique needs and capabilities of women. Whether you're a seasoned fitness enthusiast or just starting your journey, understanding the science behind strength training can empower you to make better decisions about how you go about your fitness goals.
Reference: https://www.outsideonline.com/health/training-performance/women-strength-training-research/
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