Understanding Women’s Workout Trends
For many women, navigating the fitness landscape can be challenging, particularly with the abundance of resources aimed primarily at male fitness goals.
Why Many Women Avoid Weightlifting
Despite the desire to pursue typical fitness goals, such as fat loss and muscle gain, a striking 80% of women report not engaging in weightlifting. According to certified personal trainer Jill Drummond, this hesitation often stems from misconceptions surrounding strength training and the fear of developing “bulky arms.”
Gaining Strength without Bulk
Drummond emphasizes that most women will not achieve a bulky appearance unless they intentionally consume a caloric surplus while lifting heavy weights with lower repetitions. She explains, “Obtaining a bulky look requires specific training and nutrition aimed at gaining mass.”
To build strength effectively, Drummond suggests implementing a principle known as progressive overload, which involves gradually increasing the demands placed on muscles to promote growth. She reassures, “Progressive overload doesn’t equate to bulking; it’s solely about enhancing strength.”
Achieving the ‘Pilates Arms’ Look
If you aspire to the lean and toned appearance often referred to as “Pilates arms,” Drummond highlights the importance of training for muscular endurance. This entails increasing the time your muscles are under tension. “The term ‘Pilates arms’ is indicative of a refined, strong look, where arms are toned without being overly defined,” she notes.
To see results, consistency is key. Drummond recommends incorporating Pilates workouts into your upper body training regimen.
Balancing Upper and Lower Body Workouts
For those focused on developing strength in the lower body, such as the glutes, Drummond advises heavy lifting on lower body days. Exercises such as deadlifts, split squats, and pistol squats can effectively target the legs and glutes, while upper body training should prioritize muscular endurance.
Upper body workouts can include bodyweight exercises like pull-ups and push-ups, along with band work and moderate weights. Instead of counting repetitions, Drummond suggests timing your sets, performing each exercise for 60 to 90 seconds.
Sample Workout Split
A suggested workout routine may consist of two days dedicated to upper body training paired with three days focused on lower body and glutes, providing a comprehensive approach to strength development.
