Written by: Molly Ahlemeier, CSCS
There are many myths that surround lifting that for too long have deterred female athletes either from resistance training altogether or from exercising in this way consistently. That is why it is important to understand the benefits of resistance training for females and what the research tells us.
Let’s start with some basics: Resistance training is proven to efficiently enhance physical and mental health. It’s linked to increasing muscle growth, which leads to increasing bone density. Both of these are vital for mitigating injury for sport. It is also linked to increased cardiovascular health and metabolism. There are many advantages to resistance training, but, for females especially in middle and high school, it’s often avoided despite the proven benefits(1).
Debunking common myths around resistance training is important to understanding why it will help female athletes succeed in their sport.
Myth #1: Lifting Will Make You Bulky
This statement is just wrong. Lifting- on its own- will not make you bulky. Female lifters who do have a large amount of muscle mass- who could be stereotypically considered “bulky”- have trained for a long time to specifically achieve that body type. They are in the gym for many hours a day, several days a week. They eat and supplement in a specific and tailored way to achieve and maintain the amount of muscle on their bodies.
How you train and what you train for are huge factors in the results of your lifting. Lifting a few days a week to improve the performance in your sport will not make you bulky. Different sets, reps, and volume schemes are used to tailor your training to your sport and to prepare your body for the sport that you are playing.
Female marathon runners and female basketball players at collegiate and professional levels both train differently, but both utilize resistance training in order to mitigate the risk of injury and improve performance. Neither athlete will be “bulky.” They train for their sport.
Myth #2: Females Should Use Light Weights and High Reps
There is a stigma where females only think it is beneficial to train with high reps and light weights, but there is a time in place for it. Using ONLY light weight and high reps is beneficial for endurance training. If you are preparing for an endurance sport- like running- this type of training can help, but it doesn’t build strength. If the strength isn’t there, the endurance isn’t going to be there either.
When you begin strength training, you’ll likely begin with a higher rep scheme. However, this is 10-12 reps- not 20 plus reps. Once you have proper lifting form, then you’ll move into a higher load and lower rep scheme. This is where you will build stability from.
Myth #3: Females Should Avoid Resistance Training During Certain Times of Their Cycle
Resistance training only during the follicular phase of your cycle (before ovulation) and transitioning into lower impact exercise during the luteal phase (after ovulation) has gained a lot of popularity. There are multiple theories behind this training method, including a greater risk of injury and, generally, a lack of energy during the luteal phase.
While there are a few studies that speculate around whether female athletes should avoid resistance training during their luteal phase, a recent review took the findings of the studies and determined that they were inconsistent. Female athletes do not all have a 28-day cycle, which many studies assumed, and cycles are often irregular. Utilizing birth control or not also impacts the cycle. Without a proper, long-term analysis of female athletes, their cycles, and the impact of resistance training during certain parts of the cycle, there isn’t enough evidence to support this common myth(2).
The Importance of Resistance Training
Female athletes statistically get more injuries for the same sport than men do- especially after menstruation. Females versus males generally have less control of their core and trunk over their lower extremity. This leads to an increased risk of injury- particularly and increased risk of ACL tears(3).
Working with a strength coach can help female athletes understand how to get the core, hips, and glutes in control and how to relate them together. Learning proper technique for lifting at a young age increases body awareness that transfers to increased performance in sport.
2023 Offseason Performance Training
Starting on May 30, 2023, Spooner North Phoenix FIT trainer, Molly Ahlemeier, CSCS, is leading an offseason performance camp for female athletes. She is bringing her expertise as a strength coach to teach 13-18 year old athletes proper lifting form and functional movements that will help improve their performance for their fall season try-outs. At the beginning of the camp, all athletes will have an athlete screen to identify strengths and weaknesses in their movement. With what is identified in the screen, Molly will work specifically on with each athlete.
The offseason performance camp is 17 sessions held from May 30 to July 27, 2023, every Tuesday and Thursday at Spooner North Phoenix. There will be two groups that Molly will train- 13-15 and 16-18. Each group will learn techniques to help build the strength and the stability needed for their individual sport.
Register for the offseason performance training here.
References
- Westcott, Wayne L. PhD. (2012). Resistance Training is Medicine: Effects of Strength Training on Health. Current Sports Medicine Reports, 11(4), 209-216. DOI: 10.1249/JSR.0b013e31825dabb8
- Colenso-Semple, Lauren M., D’Souza, Alysha C., Elliott-Sale, Kirsty J. and Phillips, Stuart M. (2023). Current evidence shows no influence of women’s menstrual cycle phase on acute strength performance or adaptations to resistance exercise training. Front. Sports Act. Living, 5(1054542). DOI: 10.3389/fspor.2023.1054542
- Gagliano, Paul, and Dan Miriovsky (Hosts). (2023, April 24). The Pre-Pubescent Athlete (Ep. 89) [Audio podcast episode]. In Therapists in Motion. https://www.spoonerpt.com/spooner-blog/ep-89-the-pre-pubescent-athlete/