The importance of strength training in women

Posted in Fitness, Wellness and tagged Workout, Woman, Strength

Entrenamiento Fuerza | Holmes Place

Discover the benefits of strength workout in women

According to Marcos GT (2014), today there are still few women who opt to include strength training in their routines, although little by little more and more are encouraged to try the benefits that this training produces in their body.

One of the reasons why women are reluctant to practice this type of training is to avoid becoming very muscular. And this is because we have assimilated an erroneous concept of strength training. Working strength will not get a large increase in muscle mass that makes you look manly, and you will not get to the body of an Olympic weightlifter. What you will achieve will be improvements at a neutral level, that is, your muscles will be more efficient and you will notice it in your daily tasks.

Compared with cardiovascular training, training much more settled among women, strength training will increase post-training oxygen consumption. Concept totally related to caloric expenditure. The greater the intensity, the greater the energy expenditure, and this energy that is going to be spent comes mainly from adipose tissue, from fat. During the practice of low intensity cardiovascular exercise, no significant improvements are obtained in terms of fat burning, once we stop training we stop metabolizing this fat. But with the exercise of strength, when we finish, we increase circulation, heart rate and ventilation. In addition to improving the hormonal profile, increase the thermogenic effect and cause changes in the metabolism by changing the source of substrates from hydrates to lipids, maintaining the effect of strength training up to 72 hours after completion.

Another of the great benefits of strength training compared to cardio training is the saving of your time, since you can get better and better results in less time and even with fewer training sessions per week.

Obviously, all this training must be correctly periodized and not necessarily supported by a perfect diet, but by proper nutrition. Simply, if you train the force the results will come.

It is very important that you do not confuse strength with hypertrophy. Hypertrophy is what bodybuilders train. And even if we had that goal, it would not be easy for us to achieve it because women do not have the testosterone needed to achieve that muscle development. And it is really complicated to get the calories and proteins needed to achieve this muscle gain.

Then, based on the article published by Agustín (2015), it will show the benefits that deadweight have on women, one of the exercises that will help us increase strength levels.

As mentioned above, it is one of the exercises to build general strength in the posterior chain of the body since a large number of muscles intervene to lift high weights.

The benefits are really amazing since you will have to make the maximum effort to be able to execute it. It is such an impact that this exercise produces in the body that is not exclusive to obtain strength gains, but it is also advisable for when we have the definition objective. It has a fundamental role as a pelvic re-educator, since it mainly involves the muscles that they intervene in a good and correct corporal attitude: hamstrings, glutes, lumbar, abs and spinal erectors. It is perfect to counteract all those hours that we spend sitting hurting all our pelvic stability.

To finish I leave an example of routine for 3 days with the aim of gaining strength and stay healthy, published by Agustín (2014):

Day 1

  • Priority exercise: Heavy squats
  • 1 or 2 Traction exercises (isolation or in metabolic circuit)
  • 1 or 2 Press exercises (isolation or in metabolic circuit)

Day 2

  • Unilateral leg exercise (strides, pistols, one leg press...)
  • 1 or 2 Traction exercises (isolation or in metabolic circuit)
  • 1 or 2 Press exercises (isolation or in metabolic circuit)

Day 3

  • Priority exercise: Heavy deadweight
  • 1 or 2 Traction exercises (isolation or in metabolic circuit)
  • 1 or 2 Press exercises (isolation or in metabolic circuit)

Woman's workout guide | Holmes Place

Click here and get the workout guide for women and your two days free pass!

Note. Table adapted and from Augustine (2014). Woman and training.

With reference to the push exercises we can perform a military press, funds in parallel and Arnold press. And for the exercises of traction we have pull to the chest, dominated or oars, just to mention some of them.


Fernando Catena Velasco.

Graduate INEF.

Personal Trainer Holmes Place Alegra.

Posted in Fitness, Wellness and tagged Workout, Woman, Strength.

6 common beach injuries – how to prevent and treat them

Posted in Fitness

Spa treatments that range from in-spa wraps to the best at-home treatments, you need these in your life! It s that time of year again. We’re slowly ditching the layers and getting our skin back out in the open. After months of indulgence and less-than-glowing weather, the body can end up feeling puffed up, blocked up and a little worse-for-wear. We all know that a good spa treatment can leave us feeling pounds lighter. There are treatments that can actually make us lighter and leaner, too. Lap up the luxury and lose inches with these in-spa and at-home treatments that promise a beautiful body as well as a rejuvenated mind.

Posted in Fitness