What Women Need to Know about the Strength-Training Gender Gap

Both men and women need to include strength training in their fitness programs. It’s essential for building up your muscles and bones, managing your weight, and reducing your risk of becoming frail as you grow older.

However, many women are missing out. A recent study found that women were less likely than men to engage in muscle-strengthening activities.

Researchers at Pennsylvania State University found that women were often uncomfortable using campus fitness facilities, especially the weight room. They were also less likely to participate in sports.

Learn how to close the strength-training gender gap. Use these strategies to overcome the barriers that keep many women from lifting weights and similar activities.

How to Feel More Comfortable with your Workouts.

Working out at home during the pandemic may have been a relief if you experience social anxiety. However if you are still feeling like you could use more support and guidance, joining an online platform with qualified coaches will help you get results and avoid injury.

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Keep these tips in mind:

1. Focus on your goals. Keep your mind on your workout rather than comparing yourself to some stranger with six pack abs. Set specific goals that will motivate you. I have written another article on how to make SMART goals.

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1. Join with a friend. Invite a family member or friend to join you. You can support each other and share moral encouragement or keep each other accountable.
2. Listen to music. Studies show that music can help you to increase your performance and feel like you’re using less effort. Put together a playlist with your favorite tunes. In our online classes, we have motivating and uplifting music from every genre to keep classes fun!
3. Dress appropriately. A flattering workout outfit may boost your confidence. You can be comfortable without getting sloppy. Compression is made for fitness needs. This is important to remember! You can feel confident and know your muscles are being supported through all movement too.
4. Keep going. It will get easier each time you do a workout that involves weights. After a while, you may even look forward to seeing your results and sharing them with your accountability friends!
5. Ask your coach. If you still feel uneasy about your form, ask your fitness coach/trainer. That’s what they are there for! Most often a quick chat, form view, and vote of confidence is all you need to feel like you got this!

How to Feel More Confident Lifting Weights

Do you back away from the weight room or strength classes because you feel out of place when you’re the only woman there? Do you think you might injure yourself if you try to bench press? Weight training and other strength building activities can be safe and enjoyable. Follow these steps to increase your confidence.

Benefits of Working at Home

1. You can feel like no one is watching. And the best part is that no one is!! Feeling comfortable will allow you to focus on your movement and not the people around you.
2. You will avoid big gym crowds. When you are starting out, being in a gym setting can be overwhelming and scary. Having the ability to work on your form and routine in the comfort of your own home will help you gain confidence to eventually workout anywhere!
3. Start small. Brief sessions with light weights will help your body get used to your new routine. Increasing the intensity gradually will also lower your risk for accidents or excessive soreness.
4. Hire a trainer. Master the basic techniques. Work with a trainer or watch videos, so you’ll learn how to use free weights and various machines correctly.
5. Try something new. If you are working with a trainer or online classes and they are not giving you results or better yet fun, then try something new! Fitness should be safe, effective and FUN so find a coach that can motivate you and make you laugh too!

Strength training can enhance your appearance and wellbeing at any age, but the habits you form when you’re young will make it easier to stay safe and healthy the rest of your life. Make weight-lifting or other resistance exercises a regular part of your fitness routine despite your age! You will reap many benefits and improve your quality of life!

For more ways on how to build strength and gain confidence in your ability and own skin, visit our website and consider joining our tribe of support and motivation! #BALBonlinecommunity