Pioneer Valley Youth Sports and Fitness Institute

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Strength Training for Female Athletes

Half the clients I see are female, ranging in all ages, abilities, needs, goals, concerns, and interest. Many of my female athletes are in semi-private groups with male counterparts and go through the same workout. Through the years more research has been conducted as to the concerns that may affect females when participating in strength training. The following discusses some of the major points the National Strength and Conditioning Association (NSCA) has outlined that concern female athletes regarding resistance training. 

Resistance training utilizing multi-joint and structural exercises is recommended to induce sufficient stresses on the skeletal system and to enhance calcium storage in the bone, as with males. Additionally, strength training for women and men has demonstrated favorable changes in body composition with minimal change in body weight. Proper strength and conditioning exercise programs may increase athletic performance, improve physiological function and reduce the risk of injuries. These effects are as beneficial to female athletes as they are to males. Due to similar physiological responses, it appears that males and females should train for strength in the same basic way, employing similar methodologies, programs and types of exercises. In the lower body, the relative strength (strength to lean body mass) of untrained women appears to be approximately equal to men. Females can hypertrophy their muscles through resistance training, relatively the same as men, but not absolutely the same. Female athletes appear to have the same fiber-type distribution as men, although the female fibers appear to be smaller in cross sectional area.

There is little research evidence to suggest the onset of a normal menstrual period affects athletic performance. However, research that was been conducted by Dr. Edward Wojtys and colleagues, at the University of Michigan in Ann Arbor suggests that female athletes were much more likely to injure their ACL during the ovulatory phase when estrogen levels are highest. In this study, estrogen negatively affected the strength of ligament tissue. Of interest is that 20 of the 28 believed that their individual athletic performance was hindered during this premenstrual time.Female athletes that have gone through the cessation of their cycle have an increased likelihood of developing musculo-skeletal injuries. Athletes experiencing amenorrhea or other menstrual problems should consult their gynecologist.

Little data exist regarding weight training and pregnancy.  Anecdotal evidence suggests that women may safely weight train during pregnancy, however common sense must be employed when selecting training intensities, and exercises. Due to the influx of the hormone relaxin, that softens tendons and ligaments in preparation for delivery, caution is warranted in performing heavy multi-joint exercises (squats, deadlifts, snatches and cleans) after the first trimester.  Also the potential for increased body temperature in pregnant women warrants the use of precautions in dress and environmental conditions during all types of exercise. Fitness levels act as a major part in determining heart rate during exercise. Heart rate should be monitored; depending on fitness level and stage of pregnancy, heart rate should be between 50-85% of maximum heart rate.

Female athletes looking to strength train should feel comfortable to do so. The effects of strength training are as much as a benefit for females as it is for males. In fact, in order to help reduce the potential risk of sport related non-contact injury such as ACL tears, which occurs eight times more in females, and has been suggested to occur during peak estrogen levels within the menstrual cycle makes strength training important. Female athletes should stay active during pregnancy but should be supervised and monitored as for the safety of mom and baby.

Len Haggerty, is a Sports Performance Coach catering to youths, teams, and active adults who look to discover their athletic and functional potential. If you have questions regarding this or any other article, please feel free to contact Len at len@strideshpi.net.