When it comes to training, there are not many differences between male and female athletes. Nevertheless, here are 6 fitness tips that are applicable to women training at a higher level.
Chapter Overview
1. Forget the Idea that Women Shouldn’t Lift Weights
Women are often concerned that if they lift heavy weights, they’ll bulk up in all the wrong places. However, this is an older stereotype and simply not true.
It’s almost always possible to tell the women who lift versus the ones who don’t. Not because the latter group is overly muscular, but because they look toned up. Rather than their arm muscles appearing flabby, they appear sinewy and with a clear definition.
All athletes should wish to be coordinated in their movement. Power and control through improved muscle strength better support the body to perform under stress. A weightlifting program can help to achieve this without adding excessive mass.
2. Look into Supplements
Supplements for women can be incredibly useful. Turk, short for Turkesterone, is one of the latest plant-based compounds that can assist athletes wanting to train harder and longer. It promotes muscle gains and improved strength.
Originating from the ajuga plant, as discussed in this post, it is a type of steroid with no androgenic effects. Unlike with banned steroids, there is no need to cycle into and out of Turk.
Also, for anyone with insulin sensitivity, this plant-based option can help there too.
3. Create a System for Your Fitness
Creating a system for how you’ll train avoids simply working out with no purpose to it.
Know what performance goals you wish to achieve soon. What forms of exercise will help you to higher levels of performance to get there?
When figuring this out, you can create a systemized way to get from your current peak performance to repeated new personal bests. After the goals have been attained, stop, and create a new plan for what exercises are needed now. It won’t necessarily be the same ones.
4. Managing Gains for Maturing Athletes
While college-age female athletes have younger bodies that respond well to intensity gains, increasing weight for lifts, and other approaches, this slides away when getting older.
For women well into their 20s and beyond, remaining competitive is more about increasing the reps at the same weight, rather than increasing it. The risk with increasing the weight on a dumbbell set is that it can cause a complete failure. This can set them back emotionally versus feeling like they invested more when completing additional reps at the same weight.
5. Emulate Movements from Athletics or Sports
Look through the range of movements that different athletes perform regularly.
For example, a basketball player may sometimes shoot from one leg fully extended, rather than always having two feet firmly planted on the court. For these athletes, intentionally strengthening the lead leg can help to perform better in a clutch situation.
Exercises don’t need to be typical or expected to be useful. Functional movement in sports needs to be supported by, at times, unconventional training. This can increase stability and performance, but even more importantly, avoids injuries too.
6. Get Your Eating Right
Whether you’re into a Paleo diet or something else entirely, getting your food right is paramount to high athletic performance. After all, food is fuel, and your body needs the right type.
Almost everyone gets off-track at some point. Don’t kick yourself if realizing that you’ve lost your way. Figure it out. Get back on an eating plan that supports your personal and athletic goals.
To obtain and maintain high athletic performance requires dedication and focus. Follow the above tips to achieve more.