It is one of the favorite activities of those who attend the gym. However, for many years it was taboo for many women who saw negative aspects in this proposal that undermined the body image they sought in the mirror. “’I don’t want to be huge’ or ‘my back is going to be too wide’ were some of the arguments that were expressed against strength training,” recalls Nicolás Gondra Monroy, Physical Education teacher, sports physical trainer and coach. of strength.
Beyond the popular myth, science also had its own reasons when it came to the type of exercise recommended for the female public. “Until the 1960s, it was not believed that women were capable of gaining strength due to their extremely low levels of male anabolic hormones,” explains Dr. Mariana Bisconti, cardiologist at DIM Health Centers.
The lack of scientific knowledge about the benefits of strength training and the role of gender stereotypes in practice led health professionals to emphasize recommending cardiovascular exercise, especially in the context of weight loss. “But research showed that Women can benefit considerably from strength training programs and that strength gains are not generally accompanied by large increases in muscle volume, as it used to be believed,” adds Bisconti.
All this has been demystified in recent years: Training strength is important for everyone at all stages of life, but even more so as the stage of third age approaches. Today, according to the Mercado Fitness Customer Voice report – the news, business, training and networking community for professionals and entrepreneurs in the sports club and gym industry -, more than 44% of gym users choose bodybuilding with free weight as their favorite activity, followed by weight training with machines, with more than 33% of mentions.
From the decades in which slender and thin bodies dominated to today, in which general health is prioritized with mobility and functionality as priorities, there was a paradigm shift. “Training patterns and misconceptions were broken. Especially after the Crossfit boom ten years ago, More and more people are encouraged to train strength. Social networks and the viralization of videos of women competing in strength sports or training alongside men also collaborated in this regard. Luckily the fit propaganda was left behind, and today true functionality is taken into account when training,” adds Gondra Monroy.
Aside from subjective aesthetic perceptions, it is still common to think that the increase in muscle mass promoted by strength training occurs quickly and easily and in just a few training sessions. This is another myth that is far from reality. For muscle gain, they play as important a role as training, the type of diet, rest and the discipline that the person follows.
In both the short and long term, strength training has multiple benefits. Improves neural response, memory and functional muscle mass; It reduces joint and muscle pain and offers positive contributions to the hormonal and emotional system.
“When strength improves, resistance, balance, and the ability to interact with the environment improve, that is, functionality,” says Marzo Grigoletto, doctor in Sciences Applied to Physical Activity and Sports.
That’s not all. Key for different stages of life, It is essential for women who are entering menopause “given that increases bone densityprevents the risk of injuries and helps blood circulation; the metabolism accelerates and body recomposition is achieved”, says Aixa Tebaldi, coach and Argentine Powerlifting champion with national, South American and Ibero-American records.
Indeed, strength gain becomes of utmost importance when, upon entering the premenopausal period, a woman experiences a process of loss of muscle mass and osteoporosis (decrease in the mineral content of the bones).
“Strength training favors the strengthening of the osteoarticular system, since having stronger muscles prevents it from being overloaded,” Doctor Bisconti assures.
All experts agree on one thing: it’s never too late to start exercising strength. Of course, it is always recommended to do so with the advice, design and supervision of trained professionals. “After visiting the doctor to check that you are in good health, the first thing is to find a trainer trained to train strength in the correct way. Some guidelines? Go slowly, week by week; understand and respect the training processes; Resting and nourishing yourself consciously and not getting frustrated or giving up quickly help you stay constant. “Strength can be trained throughout life,” indicates Gondra Monroy.
In general terms, it is advisable to do strength exercises between two and four times a week, on alternate days. The previous warm-up should not be forgotten as it favors the gradual increase in body temperature and the activation of muscles and neuromuscular connections: essential to reduce the risk of injury.
You can train strength without using machines or lifting heavy weights. Elements that offer resistance (such as elastic bands or weights) are an interesting alternative since they The most important thing is to do the movements correctly. In addition, of course, you can work with your own body weight.
Nor should we leave aside activities such as walking, swimming or pedaling. The goal is to add strength exercises to the routine. “Strength is also health and everyone should train it, from children to adults,” concludes Tebaldi, who next year will represent the country in The Ghost Clash in the United States, a Powerlifting tournament where the strongest leaders in the world compete.