Women don’t have to worry about gaining “too much muscle” when doing strength training. They have a significantly lower level of testosterone, so naturally they cannot gain excessive muscle mass. Rather, the figure will be strengthened, posture will improve and functional strength will increase. Physiotherapist from Agel Bratislava Hospital Matúš Šíma pointed this out.
“Strength training is one of the most effective ways to improve health, slow down aging and feel good about your body. Strength training is not only about muscles. It is about strength, balance, health and self-confidence. About the ability to handle the load. Not only the physical one, but also the psychological one,” noted the expert.
He explained that such exercise increases bone density, which protects against osteoporosis, improves insulin sensitivity, supports cardiovascular health and strengthens the immune system. In addition, it also improves sleep and mood, as it stimulates the production of endorphins. “The body changes not only from the outside, but also from the inside. Metabolism, hormonal balance and the ability to regenerate are improved. Training also helps prevent back pain, which is very common among women today.” added physiotherapist Dario Halabrin.
Experts assured that strength training is safe even for middle-aged and older women. “With the correct technique and a gradual increase in load, the risk of injury is lower than in many other sports. The first results can be observed after only eight to 12 weeks of regular exercise. More energy, better stability, less fatigue and an overall better feeling of self.” they explained that you can also start at home.
According to them, the basis is simple functional exercises that involve several muscle groups at once. For example, a squat with your own weight, a plank, pull-ups with an expander or TRX, push-ups on a bench or presses with light dumbbells. “The most important thing is to learn the correct technique. If you perform the movement with good control, you reduce the risk of overload and maximize the effect.” stresses Šima. If there is such an option, he recommends consulting a physiotherapist or trainer. “This way, especially in the beginning, you will avoid mistakes that could lead to overloading the joints or the spine,” clarified.
In addition to the exercise itself, according to experts, consistency, nutrition and recovery are important. Every meal should include protein, which is the basis of muscle building and regeneration. The ideal choice is fish, meat, tofu, legumes or high-quality protein supplements. “Without enough protein, the body has nothing to regenerate from. We recommend taking them in every meal together with complex carbohydrates and healthy fats. Sleep is also very important. I personally recommend at least seven hours a day.” added Halabrin.
