Each gender has its own dubious workout habits. Men tend to spend too much time on the muscles they can see in the mirror (pecs, biceps, abs) and often neglect the lower back as well as most of the lower body. Women have other blinders that are neither better nor worse. It's time for ladies to fix these workout pitfalls once and for all. Here are the four most common mistakes women make in the gym.
1 - Too much endurance sport
Many women make this mistake. They go to the gym, get on the ergometer or cross-trainer and start ... daddling. This pastime with constant resistance at level 3, 4 or 5 cannot be called training. It only brings frustration but no success. Sure, many people associate fat loss with sweat, but that's not enough to make real progress. The answer is not to run harder and faster either. The truth is that your body switches to a mode where it burns muscle protein to break down your muscles. This lowers your basal metabolic rate and you burn less fat. The key to success is intensity. Weight training is more effective than anything else when it comes to boosting your metabolism and getting lean. Cardio is a good thing for burning fat, but it needs to be fast and demanding, as is the case with HIIT (high-intensity interval training) is the case. A workout with several 30 to 45-second sprints and a relaxed 60 seconds in between are ideal for fat loss.
This causes your heart rate to first rise, then stabilize and then rise again. This is what puts your body into fat-burning and cardiovascular conditioning mode. You can do these HIIT units anywhere. A ratio of 2:1 between active and regenerative phases makes sense. As this form of endurance training is very strenuous, you will be able to do it for 10 to 20 minutes, depending on your fitness level. Incorporate two to three of these training sessions per week in addition to your regular strength training and a healthy diet.
2 - Weights too low
It seems to be an unspoken law that men should take heavy weights and women light weights. Women don't want to be as broad as the lords of creation. This is an understandable and completely unnecessary thought. Nature has something against it. Firstly, a woman's natural testosterone level is simply not high enough for this. Secondly, you won't be stuffing yourself with 5,000 calories a day. And thirdly, your oestrogen levels provide enough femininity. Girls come to the gym to lose fat and tone their figure. That's exactly why you need strong, feminine muscles. You can train just as hard as a man. Don't worry: the female bodybuilders in the magazines didn't build up their muscles naturally. That's impossible.
You don't have to do bicep curls with 10-pound dumbbells, for example. They are too light for many women. Your muscles need more. The same applies to women's classics such as lunges and the "typical men's disciplines" (including bench presses, lat pulls and deadlifts).
Muscles are active tissue, so you automatically increase your metabolism. You will never get muscles that are too big for a woman, but thanks to the increase in strength and the greater number of muscle fibers, your fat burning will improve significantly. Keep this in mind: Eight to twelve repetitions per set is ideal for building muscle. If your sets are longer, use heavier weights. Do one or two exercises per muscle group at the beginning and increase the weight when the 11th and 12th repetitions become too easy.
3 - Fear of free weights (dumbbells and barbells)
Many women are intimidated by the dumbbells and discs that are usually scattered thoughtlessly on the floor. But the free weights area is not just for men. That's a silly cliché. Machines are good for isolation exercises. But they can only challenge your body to a limited extent. Free weights have great advantages because they not only target the muscles for the actual movement, but also activate many other muscle groups that have to keep the weight in balance, among other things. In addition, you sit relatively rigidly in a machine, which means that mainly the muscles corresponding to your chosen exercise are used. Free weight training, on the other hand, requires the whole body to work. It is not uncommon for even the legs to be involved in shoulder or arm training. An example of this would be the standing bicep curl (with dumbbells or barbells).
Training with free weights is highly recommended for the leg and gluteal units. Lunges, squats and deadlifts are just three of the options available here.
4 - Neglect of the chest and back
Men like to neglect their lower body. Women do the exact opposite. The top priority in strength training is a holistic approach. If you continually neglect certain muscle groups, this can have serious consequences for your health.
Your muscles become imbalanced, which significantly increases the risk of injury. The chest and back in particular are sometimes criminally neglected. Women don't do push-ups. Yet chest training in particular has many advantages for women. First and foremost, of course, is the ability of strong chest muscles to hold the female breast in place better. It's not a miracle cure, but can you achieve this effect with the treadmill? Another plus is the proportioning of your body, which will shape itself with the muscles and ultimately appear firmer.
The same goes for your back. Pull-ups and barbell rowing are not just for men. For a woman, it's certainly not about building a V-back, but the back is one of the most injury-prone areas of the human body. Strengthening your back muscles doesn't just improve your posture. Much more important is the health factor. Incredibly, over 90 % of work or load can be taken off the back muscles of the spine. Any questions?
If you have problems with your intervertebral discs or other back injuries, you can do special back training in consultation with doctors and physiotherapists. Over time, the muscles will support the skeletal system in such a way that the complaints can be minimized.
On the other hand, the aesthetic aspects should not be forgotten. The back view is particularly important for a woman. A trained, feminine back is an attractive feature. With just a few simple movements, you can ensure that you look just as good from behind as you do from the front. Regular exercise is of course a prerequisite for this.
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