Way back in 1911, a major American newspaper suggested that women do rather strange exercises to stay fit: imagine lifting a piano and trying to rip a cork from a bottle by holding it between your knees.
Although such advice may seem surprisingly bizarre to us today, it reminds us how long and complex the path towards conscious and personalized female fitness was.
At the time, workouts were often prescribed without significant distinctions between men and women, based primarily on research conducted on male subjects.
Today, fortunately, the landscape has changed. Experts recognize the importance of adapt advice on physical exercise to women's specificities, considering factors such as menstrual cycles, menopause, pregnancy, body composition, hormonal profile and different hydration needs.
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What does science say?
A recent research published in the “Journal of Strength and Conditioning Research” he wanted to clarify how women respond to resistance training and what factors are crucial to gaining strength and muscle mass.
Although it seems like a question that has already been widely studied, the problem is that many studies include predominantly men, leaving a big question mark over how women respond.
The research examined 40 studies with 1.312 women aged 18 to 35, finding that—spoiler—resistance training is not only effective, but shows significant improvements in strength and muscle mass.
More specifically, frequent training sessions and a high number of weekly sets have proven to be particularly effective, suggesting that women could benefit from higher training volumes than men, thanks to greater fatigue tolerance and faster recovery capacity.
These findings pave the way for a broader discussion about how strength training can be optimized for women, underscoring the need for a more personalized, evidence-based approach.
As research continues to evolve, it is essential that women who are passionate about sports are informed and aware of the best strategies to optimize their health and physical performance.
Women and stereotypes: the eternal battle
Women who engage in strength training face a number of stereotypes and cultural challenges, which can often influence their experience and perception of the world of sports and fitness.
Here are some of the main stereotypes, the ones heard most often:
- Strength training is for men: One of the most persistent stereotypes is that strength training makes the female body too muscular or masculine. This idea can discourage women from lifting weights for fear of losing their perceived femininity.
- There are exercises "suitable" for women: It is often thought that certain types of exercises, such as cardio or yoga, are more suitable for women, while weight lifting is considered more masculine. This stereotype limits workout choices for women and perpetuates gender segregation in fitness.
- Women are naturally less strong than men: Although there are average differences in muscle strength between men and women, this stereotype can lead to underestimating women's physical abilities and limiting expectations about what they can achieve with training.
- Aesthetic priorities over performance ones: Women often get the message that the primary goal of exercise should be to improve appearance rather than to increase strength or improve health. Very muscular women are often insulted (especially on social media) by comparing them to men. This can reduce the perceived importance of strength training, which is crucial for bone health, metabolism and disease prevention.
- Vulnerability and security: Some women may feel less safe or comfortable in male-dominated gyms or during strength training, where they may perceive they are being judged or objectified.
- Impacts on fertility and reproductive health: There is a myth that intensive strength training can negatively affect female fertility or other aspects of reproductive health. These ideas, although without scientific basis, may dissuade women from engaging in such activities.
Fighting these stereotypes requires a cultural change and more education on the science of training and its benefits for all, regardless of gender.
Promoteand female role models in the field of strength training and ensure inclusive training environments can help encourage more women to participate and enjoy the benefits of strength training.
We will talk about these topics in one special day dedicated to raising awareness among women in the world of sport, created together with Daria Sasanelli and Alice del Fattore.
We will have the pleasure of ohost caliber athletes from the Italian CrossFit® scene, who will share their personal experiences and stereotypes they have faced over the years. It will be a unique opportunity to hear the inspiring stories of these courageous and determined women.
The event will also include the participation of associations that fight against the abuse of women, and there will be interactive workshops with a mental coach to explore themes of resilience and psychological well-being. The athletes will train in two fun and engaging WODs, demonstrating the strength and community that CrossFit® can build.
Stay tuned for further details! We will provide you with more news soon and you can follow the event through our Instagram account. Don't miss the opportunity to participate in this enlightening and inspiring day.