It is often thought that training based on heavy weights is not suitable for women or that it leads to excessive muscle growth. In fact, however, this type of training has great potential, in fact it allows you to achieve muscle hypertrophy, making the body toned and toned over time. Of course it should be taken seriously and consistently, and as always combined with a balanced diet.
lifting and toning
There are many stars who have chosen this type of training, from Jennifer Aniston to Scarlett Johansson who recently switched to Pilates, from Victoria Beckham to Adele who managed to lose 40 kilos and completely rebuild her body. managed to size up from – as he told himself – up to 60kg. Without going that far, on social media we see actresses and presenters training almost daily, including Elena Santarelli, Elisabetta Canalis, Martina Stella.
In fact, weight lifting allows us to achieve muscle hypertrophy – as Virginia Imbriani, instructor at some Roman gyms including the Sporting Club du Ponti and the Cacia Antica Sporting Club, points out – which can be stimulated through repetition of exercises. Is.
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What kind of training are we talking about?
This occurs in high intensity interval training with specificity for hypertrophy and strength. Muscle mass is the component of the body to which the greatest basal energy consumption is attributed. The more muscle you have, the more calories you “burn” both at rest and during exercise. To mechanically stimulate hypertrophy, executions that recruit all fibers are essential. Using weights, exercises are divided into sets (2 to 4 per muscle) and repetitions (8 to 12), with recoveries between about 1’00” and 1’30”.
Instead, we speak of strength training when volume is low but intensity is high: fewer sets and repetitions, closer to max (1RM). Recovery is 2’00 5’00 compared to overdrive.
How does this type of training change the physique from an aesthetic point of view?
If you train with weights, you should know that weight gain can occur due to greater muscle trophism, which does not mean an increase in fat. There may be some girth increase, but if this becomes a problem, it is sufficient to ensure that the weight remains stable, ie to cut calories slightly in a diet, always followed by a nutritionist. By increasing muscle mass but reducing fat, size is improved, balance can remain virtually unchanged and even greater slimming results are achieved in the long term. In any case, it is very difficult for a woman to have thick legs with 3 sets of squats 10 times a week. Toned and defined legs can only be achieved with targeted workouts and use of weights.
What happens to women when they are over 40?
After 40, continued activity with a focus on toning, especially to reach menopause without aesthetic problems, is essential. An expert trainer can advise how many times a week you can train in the weight room and in the fitness room.
How long does it take to see results?
My favorite workout on women’s bodies of all ages is strength training in the weight room and I recommend it to everyone! Maximum weight and a few repetitions, combined with proper diet, can lead to body changes in 2 years. Of course it is necessary that this is a continuous training.
By whom can it be practiced?
Strength training is suitable for everyone who does not have back problems. Toning up with weights in the fitness room is suitable for everyone. Over 40/50 can start with toning in the fitness room and then gradually move to the weight room and alternate the two types of training. Together they lead to a clear aesthetic result even after the first year. The slogan is “persistence and determination” to transform one’s body.
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