Q.
Answer
i watched my sister get trained by some bruthas on the northside
i watched my sister get trained by some bruthas on the northside
Strength Training for women?
Sam
hey there, i am a few years away from a police exam, the physical looks a bit daunting but i am watching what i eat and running every day, my question concerns strength training. i am looking for the best, cost effective (As i am tight on cash, woes of college life) and most readily available (i.e. found at Wal-mart or amazon.com would be ideal) strength training program for women, be it free weights, muscle confusion or resistance bands, any info or tips would be great,
thanks in advance!!!
I need to be able to double my number of push ups, i have a good year and a half before i am eligible so i should be good on time (i hope :-P)
Answer
I suggest to you that strength training should be a life-long activity for you. Here are a few reasons:
It increases bone density and thus helps avoid osteoporosis.
As a woman it can provide you with much more strength then you probably realize. There are many myths about women strength training: It wonât help much, or if it does you will get masculine looking muscles. Both of these ideas are wrong. It is difficult for woman to develop much muscular size because you body doesnât produce have much testosterone. As far as strength, you can literally double it!
As a woman in law enforcement, strength training could make the difference in your ability to save a life -- yours or another!
As far as training goes, you should be thinking of using free weights and doing mainly compound exercises. These are exercises that use two or more joints. E.g. Squat, dead lift, bent rowing, etc. Whereas isolation exercises use just a single joint such as leg extension, arm curl, etc.
Compound movements are superior to isolation movements because compound gives the fastest strength improvement, has the best carry-over benefit to athletics, and exercises many muscles at the same time, so they are time efficient.
Strength training is based on progressively overloading the body. Start light, then over time make small and regular increases in resistance / difficulty of movements. This triggers adaptive mechanisms in your body and you improve.
The technical websites are now calling the idea of muscle confusion a myth. I've never had any benefit from it. Resistance bands are too limited to be the main part of any strength training program and can safely be skipped.
There are two websites that would be a good places to start.
Take some time to explore Kristaâs site. It has a very good approach to strength training. You will see a section on improving push-ups and meeting other PT requirements. Donât let the photo on the opening page of husky looking girl scare you, the author strength trains and you will see on other pages, has an attractive physique. http://www.stumptuous.com/cms/displaysection.php?sid=3
For demonstration of many types of exercise see: http://exrx.net/Lists/Directory.html
For books, I recommend the publisher Human Kinetics because their authors, generally have medical education, are grounded in research and practice, and their materials are for the most part peer-reviewed. http://www.humankinetics.com/ I used the search terms âwomen strengthâ and found a list of books. Read the titles and detailed descriptions on this page to see what interests you.
I see several books that might be helpful (Iâve not read them, but I trust human kinetics):
Athletic Strength for Women http://www.humankinetics.com/products/showproduct.cfm?isbn=9780736046329
Strength Training for Women http://www.humankinetics.com/products/showproduct.cfm?isbn=9780736052238
For law enforcement, I also recommend grip and wrist strength training. That may sound strange, but if you think about it, in daily life, you use your hands all the time. A strong grip will give you a better ability to handle law enforcement tools and plus it just makes you feel strong â itâs a confidence builder. Anyways, if grip development is not covered in strength training books you get, I highly recommend John Brookfieldâs Mastery of Hand Strength. http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1273
Their general website for reference is ironmind.com or http://www.strongandhealthyhands.com/ironmind/opencms/SHHH/
Here is an article by a helpful author, http://www.dieselcrew.com/articles-pdf/femaletraining.pdf It assumes some existing knowledge of strength training, so you may have to google a term or two.
Good training!
I suggest to you that strength training should be a life-long activity for you. Here are a few reasons:
It increases bone density and thus helps avoid osteoporosis.
As a woman it can provide you with much more strength then you probably realize. There are many myths about women strength training: It wonât help much, or if it does you will get masculine looking muscles. Both of these ideas are wrong. It is difficult for woman to develop much muscular size because you body doesnât produce have much testosterone. As far as strength, you can literally double it!
As a woman in law enforcement, strength training could make the difference in your ability to save a life -- yours or another!
As far as training goes, you should be thinking of using free weights and doing mainly compound exercises. These are exercises that use two or more joints. E.g. Squat, dead lift, bent rowing, etc. Whereas isolation exercises use just a single joint such as leg extension, arm curl, etc.
Compound movements are superior to isolation movements because compound gives the fastest strength improvement, has the best carry-over benefit to athletics, and exercises many muscles at the same time, so they are time efficient.
Strength training is based on progressively overloading the body. Start light, then over time make small and regular increases in resistance / difficulty of movements. This triggers adaptive mechanisms in your body and you improve.
The technical websites are now calling the idea of muscle confusion a myth. I've never had any benefit from it. Resistance bands are too limited to be the main part of any strength training program and can safely be skipped.
There are two websites that would be a good places to start.
Take some time to explore Kristaâs site. It has a very good approach to strength training. You will see a section on improving push-ups and meeting other PT requirements. Donât let the photo on the opening page of husky looking girl scare you, the author strength trains and you will see on other pages, has an attractive physique. http://www.stumptuous.com/cms/displaysection.php?sid=3
For demonstration of many types of exercise see: http://exrx.net/Lists/Directory.html
For books, I recommend the publisher Human Kinetics because their authors, generally have medical education, are grounded in research and practice, and their materials are for the most part peer-reviewed. http://www.humankinetics.com/ I used the search terms âwomen strengthâ and found a list of books. Read the titles and detailed descriptions on this page to see what interests you.
I see several books that might be helpful (Iâve not read them, but I trust human kinetics):
Athletic Strength for Women http://www.humankinetics.com/products/showproduct.cfm?isbn=9780736046329
Strength Training for Women http://www.humankinetics.com/products/showproduct.cfm?isbn=9780736052238
For law enforcement, I also recommend grip and wrist strength training. That may sound strange, but if you think about it, in daily life, you use your hands all the time. A strong grip will give you a better ability to handle law enforcement tools and plus it just makes you feel strong â itâs a confidence builder. Anyways, if grip development is not covered in strength training books you get, I highly recommend John Brookfieldâs Mastery of Hand Strength. http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1273
Their general website for reference is ironmind.com or http://www.strongandhealthyhands.com/ironmind/opencms/SHHH/
Here is an article by a helpful author, http://www.dieselcrew.com/articles-pdf/femaletraining.pdf It assumes some existing knowledge of strength training, so you may have to google a term or two.
Good training!
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