www.grrlAthlete.com Newsletter

Here's a message I put together for another one of my websites, www.grrlAthlete.com

In this message, I answer a high school teacher's questions about the basics of female strength and conditioning.

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1) What are your recommendations for a female athlete who wants to start strength training?

Learn how to do body weight exercises first. Learn how to squat and lunge with perfect form without weight. For upper body, beginner body weight rows and beginner push-ups using the smith machine are best (yes, the smith machine actually does have a use!).

Then progress to real push-ups,full body weight rows, and chin-ups. The list of body-weight exercises is long, and only after she can do the real exercises listed above do they need to use weights - despite common belief, machines aren't the best place to start.

2) How effective is cardio compared to strength training in terms of fat loss?

Both have their role. Nutrition is ultimately most important. Cardio burns calories, which is good.

But interval cardio is probably better, as it builds better fitness and helps reduce fat just as well as regular cardio, and Intervals take less time.Strength training helps boost metabolism even when you are out of the gym. It builds healthy bones and will help define their muscles. Cardio alone won't do that.

Strength training should start off as body weight training. See above.3) How often should an athlete change her training program in order to continue to gain muscle mass? A young girl doesn't need to change very often. It all depends on fitness, experience, and past training. A beginner could use an 8-week program, while an advanced superstar female athlete might change every 3-4 weeks.

4) What is the most common mistake you see in female athletes in regards to weight training?

Using a resistance so low that its not even worth doing the exercise. 3 sets of 20 is not as good as 1 set of 10. Again, body weight first, then free weights. machines in rare circumstances. Do your strength training first, and intervals after.

Craig Ballantyne, CSCS, MS,
Training Director, grrlAthlete.com
The team at grrlAthlete

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