Hormonal differences between women and men
It is not easy for women to become muscular women, mainly because women lack the hormone testosterone that promotes muscle growth. This hormone is naturally higher in men than in women, so it is much harder for women to build large muscles than men.
Women’s strength training intensity is less than men’s
Muscle growth through strength training is actually a process of first destroying and then repairing and regenerating. First, a small amount of muscle is damaged through training, and then the muscle is repaired and regrown under the action of hormones. However, the training that women often perform is generally low-to-medium-intensity training, which causes little “damage” to the muscles. Therefore, the repair and re-growth effect is poor, and large muscles are not grown.
Seeing this, many women have doubts. Since it is not easy for women to develop large muscles, why do some female athletes have large muscles like men? I can only say that because they are athletes. Athletes train for a long time, and after some special training programs, it is not surprising that they grow muscles. Except for women and athletes who are born with muscular physique, general women will not grow muscles through strength training, but will only improve muscle mass and enhance the sense of muscle line. There is only one purpose of exercise, and that is to lose weight! Not muscle training! Learn about the benefits of muscle training for women below, and you won’t think so.
The benefits of muscle training for women
- Improve weight loss efficiency
When people consume more calories than they take in, they will burn fat to provide energy for the body, thereby achieving weight loss. In this process, basal metabolism plays an important role. People with a high basal metabolic rate have a greater ability to burn calories. The muscle content of the human body is a crucial factor affecting the basal metabolism. When the mass of the human body increases and the muscle content increases, it will consume more calories, resulting in the ideal weight loss effect. In addition, women who build muscle can avoid weight loss rebound. - Get in shape
Simply losing fat without exercising muscle, the body lacks muscle, showing a kind of morbid thinness. And if you exercise your muscles, you can tighten the muscles in the abdomen, legs, arms and other parts, enhance muscle elasticity, make the body more muscular, and look fit and sunny. - Prevent joint and bone injury
Muscles are the “protective layer” of joints and bones. Professor Janet Lord, director of musculoskeletal ageing research at Arthritis UK, said: “Healthy muscles reduce the risk of falls later in life. Muscles help you control your movements. So once you take a trip, you can manage to reduce accidents, such as broken wrists, etc., within a manageable range.” - Delay aging
With the increase of age, various organs of people will “age” and “degenerate”, and muscles are no exception. Before getting old, I suggest that you train more muscles. Improving muscle mass through muscle training can delay muscle degeneration and atrophy and achieve the effect of delaying aging. - Prevent uterine prolapse
During childbirth, a woman’s uterus becomes more fragile. Many women experience uterine prolapse after giving birth. In fact, if you have a vest line on your abdomen, this situation can be completely avoided. 6. Prevention and treatment of heart disease Strength training can reduce cholesterol and blood pressure levels, help maintain normal cardiovascular function and prevent heart disease.
how women build muscle
- Muscle exercise should be done within its capacity
Muscle training is not done in a day, so don’t be in a hurry. When training, do not have more intensity, the better the training effect is. For muscle training, you must do what you can, and choose a strength training program that suits you according to your own situation. For example, if you want to train your abdominal muscles, you can do more simple and effective movements such as planks. In addition, if you are overweight, you should first reduce your fat rate before doing strength training. - Change the exercise program
When you stick to a single exercise for a long time, the “stimulation” of the exercise to your muscles will weaken. At this time, the movement will not be effective. Therefore, when exercising muscles, it is necessary to change the exercise items. - Exercise and diet go hand in hand
Muscle growth requires a lot of protein. Some people supplement protein by eating protein powder. But the editor recommends that women who build muscle are best to get this nutrient from their daily meals. For example, eat more eggs and meat.
