This was stated at the Illinois National Strength and Conditioning Association State Clinic this past Saturday. As an attendee, I almost jumped out of my chair to protest. Working solely with women, I had hundreds of examples of their perseverance and fortitude at my fingertips. Then, I saw the study. It was right.
Here is the research: Journal of Strength and Conditioning
In short, women will SELF SELECT a less intense load for a strength training exercise (ex. 50lb leg press instead of 80lb leg press.) This is a missed opportunity. Having the proper load for resistance training is incredibly important for obtaining all the wonderful benefits of lifting weights including but not limited to: increasing resting metabolism, improving bone density, decreasing risk of injury, increasing flexibility and adding strength.The other professionals in the room took time to speculate on why this “self select load” problem exists in women. I guessed “fear of injury,” others correctly supposed that women are driven to complete the directive. If she is asked to complete three sets of ten, she will select a weight (ex. 5 lb dumbbell instead of 8 lb dumbbell) that will ensure that success. The unfortunate truth is that resistance training is different. It is more beneficial to lift a heavier weight (safely of course) and NOT complete the task than to complete the task with too easy of a load.I kid you not, a client the next day expressed this exact concern when I asked why she was reluctant to attempt a particularly challenging exercise. It’s amazing what you can learn when you sit still for a moment and listen.
The take away? All Blakely Fit clients will be checked and double checked regarding their load intensity. (Get ready, my beauties.) We are committed to safe and effective workouts and this knowledge is just one more tool in our belt. Email if you need help with your own workouts, I’d be delighted to learn how I can help: train@blakleyfit.com
