Lift Like A Girl

Lift Like A Girl

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As a personal trainer,  most of my clients are female.  With 10 years of experience training professionally, I’ve come to the conclusion that females have a much higher work capacity than men when it comes to training. Continuing education has also solidified my findings and given me a framework to efficiently train female clients. There are key differences the way men and women respond to various training stimuli.  Much of contrast are the results of anatomical and hormonal differences.   Regardless, men and women can still pursue the same exercise programs, but keep in mind the results will be different.  Below is a table demonstrating the different results obtained from various training stimuli.

Program Goals Males Females
Hypertrophy (Muscle Growth) Blend High volume/low resistance and low volume/high resistance Best with higher volume/moderate resistance
Strength High resistance/long rest High resistance/moderate rest
Toning High volume moderate/low resistance High resistance/lower volume
Speed Run Fast Run Fast

Toning

Not all women have the same goals. Believe it or not, some women want to pack on some muscle mass. Regardless of the statistical anomalies,  most of the time, my clients are more concerned with toning.  Contrary to popular belief, toning is best achieved with high resistance training.  You can tone with high repetitions, but that will be less efficient.  As highlighted in the table above, high resistance and moderate rest is the key to optimizing muscle tone.  Here is what toning sets look like: Perform back squats with 3 Sets of 5 repetitions.  Rest 1 minute between each set.  The total volume is 15 repetitions.  

Strength

Strength Training is usually left on the wayside by many, especially when the main goal is to tone.  I frequently encounter women that want to tone, inadvertently sacrificing function and strength.  Unfortunately, many do not understand what strength training entails.  For women, high resistance with moderate rest is usually key to building strength efficiently.  Here is what strength training sets looks like: Perform back squats with 5 sets of 5 repetitions with 1 ½ Minutes rest between each set.

Hypertrophy (Muscle Growth)

Muscle growth is another response to training that many women try to avoid.  However, muscle growth increase metabolism, improves aesthetics, and improves body composition. Muscle growth is best achieved  with higher volume with moderate resistance.  Here is what hypertrophy sets look like:  Perform back squats with 4 sets of 10-15 repetitions with 30-60 seconds rest in between each set.

Appropriate Load And Intensity

The information above does not complete the entire picture. Certain loads are not appropriate for all lifting exercises.  High resistance is usually best with compound exercises, but not appropriate with isolating exercises.  Examples of compound exercises are: squats, deadlifts, pullups, dips, clean and jerk, snatch, and bench press.  Example of isolating exercises not appropriate for high resistance are:  leg extensions, leg curls, bicep curls, tricep extensions, shoulder raises, and leg lifts. Contrary to high resistance, high volume and low to moderate resistance are appropriate for most compound exercises and isolating exercises. However, there are exceptions. High volume is not appropriate for olympic weightlifting, such as the clean and jerk and snatch.  These two exercise are specific for improving power.  Typically, 4 sets of 5-6 repetitions are best for olympic weightlifting. Also, the lifter should rest until they are fully recovered, maximizing performance with each set.

Hormones

Let’s discuss how hormones play a key role in optimizing training.  Unlike men, women’s hormones changes frequently through the month. Hormone changes can give women a blueprint on how to train more effectively. Female hormones that have a profound effect on training are estrogen,estradiol, and progesterone.  Endurance can be improved mostly when estrogen/progesterone/estradiol ratio is highest, which is after ovulation during the mid-luteal phase. Estrogen and estradiol helps to metabolize carbs, protein, and fats. However, progesterone prevents efficient utilization and has a catabolic effect. Consequently, shortly after ovulation when progesterone is high compared to estradiol and estrogen,  muscle breakdown can occur. Considering these hormone changes, it is very important to consume sufficient protein to prevent muscle loss. As mentioned earlier, endurance is best improved during the mid-luteal phase, but with the risk of breaking down muscle because high progesterone.  Make sure that protein intake is sufficient during this phase. Regardless, I believe it is better to maintain good protein intake regardless where you are during your menstrual cycle.

Conclusion

Considering all of the information above, you should have a better idea of how to plan your training and what you will get out of it.  The take home highlights the most efficient load and rep ranges for toning and building. Along with understanding how the female body responds to various training stimuli, hormones play a key role.  Plan nutrition accordingly.

Self Love

The latest paintings I have been featuring on my site and social media are products of the collaboration between myself and my wife, Dana Brennnen.   She is excellent at helping my models find the right pose that suits their body type and flatters their strengths.  Much of the challenge is to find the right moment that captures confidence and inner beauty on camera.  Dana and I understand that we all struggle with our own insecurities about our bodies. However, we see beauty in all shapes and sizes.  We also realized that people are less inhibited when they opt to have their picture painted artistically.  They feel less inhibited and more willing to explore what makes them truly beautiful.  Using our talents, Dana and I are campaigning “Self Love.”  We want people to realize they are amazingly beautiful in their own unique way.  Never-mind trying to fit into the cookie cutter image of the fitness industry standard.  Be who you are meant to be and capitalize on it.

Kortney Olson

Kortney Olson has given me the honor to feature her in my art gallery.  I’ve been following Kortney on social media for a while and I took note of her unique characteristics.  She is known for her incredible strong legs and thighs, which she uses to crush water melons and pumpkins.    Her feats of strength are exceptional, earning her a spotlight on Stan Lee’s TV series, “Superhumans”.   More important than her athletic prowess, Kortney uses her platform (Kamp Konfidence) to teach girls the importance of self love.   This is why I chose to feature her in my art.  We believe that beauty comes in all shapes and sizes.  As a personal trainer,  teaching self love is one of my goals.  We are all unique and powerful in our own way.
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Alise Buckmaster 


Here is the latest painting I did of one of my clients.  She’s a gymnast, mother, and wife.  She’s managed to maintain an amazing physique, which is inspiring to 

many.  

Bundo

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Bundo is a special dog that I was given the honor of painting. He recently died and will be missed by the people of Costa Rica. Every once in a while we have a chance to love a soul that has a tremendous impact in our lives. Bundo is a dog that had a special soul, one that is legendary… He will be missed and will always be in our hearts.

LAURA JOHNSON

img_0203I have always found passion in the aesthetics of the human body.  Not simply from a personal trainer or athletic perspective, but from an artist’s perspective. There is something fulfilling and compelling about an art project that spans a life time. To me, fitness is an art.  The human body is a living canvas.  This painting is of one of my trainees, Laura Johnson.  I worked with her for more than two years. She’s always been well built, but training her helped to add the finishing touches you see in this painting.