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

 

 

 

Strand sends record-tying four seniors to Shrine Bowl

Strand sends record-tying four seniors to Shrine Bowl Horry County has had an on-again, mostly off-again relationship with [more]

Chants do it with defense for second straight week

Chants do it with defense for second straight weekNot even a 44-minute lightning delay midway through the third [more]

Week 3: MB, CF roll to set up battle of undefeateds

Week 3: MB, CF roll to set up battle of undefeatedsJon "JJ" Jones returned to his old stomping grounds at [more]

Wednesday's Roundup: SJ girls go low to beat Braves

Wednesday's Roundup: SJ girls go low to beat BravesSt. James traveled to Prestwick Country Club on Wednesday to [more]

Tuesday Roundup: Wins for CF golf, NMB volleyball

Tuesday Roundup: Wins for CF golf, NMB volleyballThe reigning Class 4A state champion North Myrtle Beach High [more]

MB transfer cleared just in time to face former school

MB transfer cleared just in time to face former schoolMyrtle Beach football player J.J. Jones has been cleared to [more]

Games go on after Dorian throws schedules for loop

Games go on after Dorian throws schedules for loopDespite Hurricane Dorian costing Horry County Schools a week of [more]

Chants capture historic victory over Jayhawks

Chants capture historic victory over JayhawksCoastal Carolina football recorded its first-ever win over a Power [more]

Who's No. 1? Two teams atop latest football polls

Who's No. 1? Two teams atop latest football polls Like it did after last year’s state championship games, Horry [more]

Hurricane Dorian calls halt to Strand sports schedule

Hurricane Dorian calls halt to Strand sports scheduleHurricane Dorian is not expected to make landfall on the [more]

Coast U-19 girls pass early test, take Atlanta Cup title

Coast U-19 girls pass early test, take Atlanta Cup titleCoach R.J. Bass wanted a strong early test for his [more]

Eastern Michigan spoils Coastal's season opener

Eastern Michigan spoils Coastal's season opener The Coastal Carolina Chanticleers opened their season the same way [more]

Week 1: Historic win for SJ; MB, CF roll in openers

Week 1: Historic win for SJ; MB, CF roll in openersTommy Norwood tried to nix the Gatorade bath. He raised [more]

Welch wins World Am in East/West Coast shootout

Welch wins World Am in East/West Coast shootoutWilliam Welch (West Islip, N.Y.) shot a net 69 (gross [more]

Golf: CF packs 1-2 punch; St. James claims tri-match

Golf: CF packs 1-2 punch; St. James claims tri-matchThe Carolina Forest girls golf team made a strong showing [more]

Chiefs reach Border Battle finale, swept by Warriors

Chiefs reach Border Battle finale, swept by WarriorsThe Palmetto State made a strong showing in the Border [more]

Perfect conditions greet thousands for World Am

Perfect conditions greet thousands for World AmBeautiful weather greeted the 3,215 golfers participating in the 36th [more]

Two Coast FA boys teams crowned Triangle champs

Two Coast FA boys teams crowned Triangle champsTwo Coast FA boys teams returned home as champions from [more]

Week 0: Chiefs top Tigers; Sharks beat Lions at horn

Week 0: Chiefs top Tigers; Sharks beat Lions at hornMatt Reel sighed more than once when talking about his [more]

Six former Pelicans make big-league leap to Cubs

Six former Pelicans make big-league leap to Cubs The distance from Myrtle Beach’s TicketReturn.com Stadium to Chicago’s Wrigley [more]

Chiefs try to stay hungry, humble in title repeat bid

Chiefs try to stay hungry, humble in title repeat bidThe only thing harder than winning a state championship is [more]

Stormy weather big winner at CNB Kickoff Classic

Stormy weather big winner at CNB Kickoff ClassicTwo blowouts, a lightning delay and ultimately three of the [more]

Coast FA boys kick off fall season with strong outing

Coast FA boys kick off fall season with strong outingFive Coast FA boys teams entered the Charlotte Invitational over [more]

Hemingway follows family, teammates to Gamecocks

Hemingway follows family, teammates to GamecocksSix minutes after his youngest child had announced his college [more]

MB Track & Field Club set for cross country season

MB Track & Field Club set for cross country seasonBuilding on the success of the track and field season, [more]

Strand sends record-tying four seniors to Shrine Bowl

Strand sends record-tying four seniors to Shrine Bowl Horry County has had an on-again, mostly off-again relationship with [more]

Chants do it with defense for second straight week

Chants do it with defense for second straight weekNot even a 44-minute lightning delay midway through the third [more]

Comments are closed.

© 2019 Grand Strand Sports Report · RSS
Myrtle Beach Web Design
Kayaking in Myrtle Beach