Strong(her) 101: Five tips for females in strength training

Competition and success on the playing field is not just limited to the boys. Girls’ athletics are on the rise, as is the importance to be prepared for the demands of their sport.

Unfortunately, the weight room is still one place that gets overlooked in the preparation for the season.  Not only is it beneficial for girls to strength train for athletics, but it can also instill the positive benefits of a physically active lifestyle. Here are five tips for the fairer gender:

1.    Incorporate Bodyweight Exercises – Reduce the use of exercise machines in the routine and opt for calisthenics.  Movements such as planks, squats, pushups, inverted rows, back raises, etc., can and should be used in the training program.  Body control and coordination is a critical component of success in the weight room.  Build up the ability to perform 1-5 sets of 10-20 reps per exercise.
2.    Free-weights – Bodyweight training should make up the majority of the program but when relative strength and coordination have been developed, progressing to weighted movements is necessary.  Goblet squats (hold a dumbbell with two hands at shoulder height), and trap-bar deadlifts are an efficient and effective way to strengthen the lower body.  Perform these movements with 3-5 sets of 6-8 reps. With upper-body exercises, incorporate dumbbells, due to a traditional barbell being cumbersome and at times too heavy for current strength levels. Dumbbell overhead presses combined with single-arm rows for example, are a powerful combination.  Perform 3-4 sets of 8-12 reps with upper-body exercises.
3.    Bulking Up is a Myth – This is not necessarily a weight-room strategy, but at this point it should be addressed.  The common myth is that strength training will make you big, bulky and look like a boy.  This is simply not true.  Due to hormonal, dietary and training requirements, the rate of building muscle is gradual and progressive.  Maintaining and improving a healthy body composition is a benefit of strength and conditioning.
4.    Fuel for Performance – A balanced training plan and a balanced eating plan go hand-in-hand.  A healthy eating plan that balances the appropriate amount of protein, carbohydrates and fats will allow the body to recover and perform better.
5.    Train Hard – Don’t hesitate to train with high intensity and effort.  The body will respond to the demands that are placed on it.  To get the most out of your efforts, have a thought out plan and train with others that are committed and focused on a similar goal.

Scott Doane Strength and Performance coach and owner of BeSTRONG Training Systems; a private training facility designed for enhancing your fitness and performance. He has trained a variety of athletes of all ages and levels ranging from middle-school to professional. Find him online at BeStrongTrainingSystems.com

 

 

 

Comments

comments

Legette's comeback puts CF foes in a real 'Catch 22'

Legette's comeback puts CF foes in a real 'Catch 22'David Legette knows his coaches could have moved on for [more]

Only MB stands between NMB sweep to region title

Only MB stands between NMB sweep to region titleThe North Myrtle Beach High volleyball team has run the [more]

Wilson takes keys, drives Seahawks to 100th victory

Wilson takes keys, drives Seahawks to 100th victoryMickey Wilson vaguely remembers Scott Earley approaching him in April [more]

NMB girls win region title; MB boys finish runner-up

NMB girls win region title; MB boys finish runner-upThe North Myrtle Beach High girls cross country team won [more]

Golf: CF, SJ qualify in 5A; MB, NMB finish 2-3 in 4A

Golf: CF, SJ qualify in 5A; MB, NMB finish 2-3 in 4AThe St. James girls golf team was runner-up at Monday's [more]

CF's Runyon makes home run to coach alma mater

CF's Runyon makes home run to coach alma materFormer Carolina Forest High and University of Alabama softball standout [more]

Tennis: Seahawks start long week with win over Wilson

Tennis: Seahawks start long week with win over WilsonThe Myrtle Beach girls tennis team breezed through another region [more]

CCU baseball at Clemson, hosts UNCW in fall season

CCU baseball at Clemson, hosts UNCW in fall seasonWith fall practice in full swing, Coastal Carolina baseball head [more]

Volleyball: Chiefs, Panthers take broom to region rivals

Volleyball: Chiefs, Panthers take broom to region rivalsThe North Myrtle Beach volleyball team continued its unbeaten run [more]

Coast FA boys teams earn Charleston Shootout titles

Coast FA boys teams earn Charleston Shootout titlesThree Coast FA boys select teams returned home with hardware [more]

Chants suffer Sun Belt loss to Warhawks on home turf

Chants suffer Sun Belt loss to Warhawks on home turfCoastal Carolina fell behind early and played from behind for [more]

Week 8 Roundup: Wilson wins 100th; Tigers prevail

Week 8 Roundup: Wilson wins 100th; Tigers prevailMyrtle Beach football coach Mickey Wilson's teams are known for [more]

Panthers stroll past Sharks, set up key 6-5A showdown

Panthers stroll past Sharks, set up key 6-5A showdownCarolina Forest is typically pretty reserved when it comes to [more]

No. 6 Chiefs bounce back in a big way to fly past Falcons

No. 6 Chiefs bounce back in a big way to fly past FalconsNorth Myrtle Beach bounced back from last week's loss in [more]

Knights roll past Braves in battle of haves, have-nots

Knights roll past Braves in battle of haves, have-notsThe haves and the have-nots became obvious in the first [more]

CF boys, NMB girls claim Horry County XC crowns

CF boys, NMB girls claim Horry County XC crownsThe North Myrtle Beach girls and the Carolina Forest boys [more]

Week 8 Previews & Picks: MB's Wilson goes for 100

Week 8 Previews & Picks: MB's Wilson goes for 100There has been some confusion over exactly when and where [more]

Football rivals team up to stay sharp, help neighbors

Football rivals team up to stay sharp, help neighborsFacing weeks of canceled practices and games, Mason Garcia knew [more]

Volleyball: Chiefs continue run through region lineup

Volleyball: Chiefs continue run through region lineupThe North Myrtle Beach volleyball team continued its unblemished region [more]

MB girls win region crown; four locals make all-region

MB girls win region crown; four locals make all-regionThe Myrtle Beach High girls golf team won the Region [more]

Knights knock off Sharks following monthlong wait

Knights knock off Sharks following monthlong wait The last time Tommy Norwood spoke after one of his [more]

Golf: Sharks top Panthers; Knaffle, Gray co-medalists

Golf: Sharks top Panthers; Knaffle, Gray co-medalistsThe three-time state champion St. James girls golf team captured [more]

Conway hires familiar face to lead Lady Tigers' hoops

Conway hires familiar face to lead Lady Tigers' hoopsConway High School has chosen a familiar face to direct [more]

BUFC hosts overcome lost time to shine at Shootout

BUFC hosts overcome lost time to shine at ShootoutDespite missing out on several practice sessions due to Hurricane [more]

Seahawks don't miss beat in shutout over Darlington

Seahawks don't miss beat in shutout over DarlingtonNo practices, no games, no problem. Playing for the first time [more]

Legette's comeback puts CF foes in a real 'Catch 22'

Legette's comeback puts CF foes in a real 'Catch 22'David Legette knows his coaches could have moved on for [more]

Only MB stands between NMB sweep to region title

Only MB stands between NMB sweep to region titleThe North Myrtle Beach High volleyball team has run the [more]

Comments are closed.

© 2018 Grand Strand Sports Report · RSS
Myrtle Beach Web Design
Kayaking in Myrtle Beach