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Women & Sports: Dr Miki Humphreys, Weight Training for Women

With summer on the horizon, meaning longer days and increased activity, this month A Beaut Commute talks to Brisbane Chiropractors  Dr Miki Humphreys' to find out how best to look after ourselves when we train!
Weight Training for Women: When you look around the weights area of most gyms you tend to see a lot more males than females hitting the barbells, dumbbells or squat racks. Weight training historically has been dominated by men while women tended to stick to spin classes and cardio workouts. With the rise of sports such as crossfit which has seen extremely fit and strong women demonstrating their strength and stamina it seems like weight training is becoming more popular with women. And so it should since there are countless benefits to strength training such as increased muscle mass and metabolism, improved bone density and increased strength of muscles, tendons and connective tissue
           
If you are a woman who is new to weight training and feeling a bit intimidated I can certainly understand. It is nerve racking to start any sort of new training programme especially if you have never lifted weights before. Large groups of guys training together or training next to someone super strong can make you feel out of place. But hang in there as once you get going with resistance training you’ll start to notice the health benefits and never look back.  Here are some tips to help you overcome your nerves on the weights floor.

  1. Get a personal trainer- Most gyms should have a few personal trainers who would be more than happy to help you out with technique and write up a gym programme. If you have never lifted weights before I would highly recommend getting a PT to take you through a couple of sessions so they can demonstrate how to use weights correctly and safely. This should ensure that you don’t get injured or try anything that is beyond your level of strength and capability.
  2. Get a gym buddy- Find a friend who is keen to start doing some resistance training as well. Having someone to train with can really boost your confidence. If you are a bit nervous about using dumbbells or barbells working out with someone who can spot you as the weights get heavier and also check your technique is a good idea. It can also be a fun way to catch up with your friends during lunch or at the end of the day.
  3. Try gym classes first- Most gyms these days offer classes such as bodypump or group training which incorporate weights and resistance exercises. Going to these classes can be a great way to get started as you have the support and direction of the instructor. Classes can be a great way to build up your strength and develop correct technique before attempting weights on your own.
  4. Be patient- Building up strength takes quite a bit of time. Don’t expect to become super strong straight away. It can take up to three months to see a significant increase in strength especially if you have never trained your body this way previously. Don’t get frustrated and quit. Hang in there and you will slowly get the results that you want to achieve.

 
I personally have been weight training for over 10 years now. When I first started I was quite nervous and unsure about it but once I got into it I was hooked. I truly do believe that it is so important for women to do some resistance training for their health long term especially in this day and age where we are so sedentary.
 
Come visit a Brisbane CBD Chiropractor

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