Ah, diet culture. Less harmful to mind, body, and spirit is the widespread belief and assertion that our looks are more important than our health. How do we normalize calorie restriction and exercise to dangerous levels in order to pursue a body that society considers “acceptable”? Thankfully, neutral and accepting body movements are now dominating conversations. And instead of taxing ourselves with hours of cardio for quick weight loss, we’re moving towards the fact that the benefits of strength training outweigh the aesthetics. In fact, building strength is a great supportive way to help you feel better in all areas of your life. Say it again to those in the back.
Today, I can say all of this with conviction, but not too long ago I struggled to believe the things I just wrote above. Like many people, encouraged and empowered by health frameworks of all sizes, I have made great strides in reshaping my own relationship with my body. However, when I started my bodybuilding journey, I was still scared about building muscle.
Featured image of Michelle Nash.
But I’ve learned that the best thing to do when I feel scared is to confront it. So I sought to remove harmful messages that had affected my own way of looking and thinking about my body for so long. This pursuit led me to Kirsten King, founder and lead instructor of Fluidform Pilates. Below, King breaks down the benefits of strength training for women along with how to make it a (game-changing) part of your workout routine.
Can you talk about the benefits of strength training? Specifically, how does this form of exercise support the female body?
There are countless benefits that come with exercise and being active. But how does this translate into strength training? While it’s commonly known that cardio gets your heart rate up, social media chatter leaves much to be desired about highlighting strength training beyond just building muscle. .
King is adamant about changing this. “Strength conditioning, and especially the functional movements we teach at Fluidform, are designed to support your daily life, specifically the health and function of your spine and joints. .” Functional fitness is an exercise method designed to, as King notes, “support your body to ensure your daily movements can be performed with ease and painlessly.” Oof — sounds lovely.
Change is inevitable and something that our bodies have to endure throughout life. It’s important to focus on functional fitness, as these movements aid the changes our bodies go through as we age and go through life milestones, such as pregnancy. pregnant. “Strength training isn’t always about lifting weights, but using a combination of isometric and isometric methods to build strength without stressing the joints and the body,” says King. In other words, low impact, high reward.
Someone should know who just started their strength training journey?
King lives by the rule that consistency is key. “Change doesn’t happen overnight — listen to your body, progress at your own pace, and trust the process to function,” she advises. And for those of us who haven’t spent our lives at the gym (I expect a unanimous consensus), King has good news. “We know that 20 minutes a day done every day gives better results than two hours just a few days a week. The muscles in your body require effective repetitive movements to build strength and tone. First, try starting a small exercise session in the morning, during lunch, or by taking a break to relax during the day. Remember: once you start, the hardest part is over.
People often think (and fear) that women will be “too bulky” if they start strength training. Right or wrong?
According to King, it depends on the training. “Strength training is a broad term. There are several forms of strength training will generate bulk,” she notes. But she adds that focusing on functional movements or specific Pilates exercises “works your slow, steady twitch muscles. These are all small muscles that support your joints, stability, balance, and posture. ”
King designs her workouts to incorporate slow, controlled movements to “effectively balance the body, creating long, lean and toned muscles, avoiding ‘bulk’.” unwanted gain by training your larger global muscles.”
How many times per week should people do endurance training? In how long?
Again, consistency and repetition contribute to strength training success. King suggests: “Controlled and functional movements should be practiced for a minimum of 20 minutes a day, five days a week.
Is it true that we should target different parts of the body on different days?
“There are benefits to consistently working specific muscles,” says King. “This will tire the muscles, which is important for creating change and strength in the body.” If you’re following King’s recommendation of practicing functional movements for 20 minutes a day, it’s important to design your workouts so that specific muscle groups have “continuous and consistent focus.” “. At Fluidform, King offers short, targeted workouts to treat deep burns.
How do endurance training exercises become more difficult?
Equipment works, but King says form and intent are key. Using heavier weights “makes the moves harder,” she notes, but strength training benefits come with how you use props to challenge or support your muscles. “Controlled, functional movements that use your own body weight can have the same effect as using weights,” adds King. “It depends on how you layer the movements and work them over and over to fatigue, burn, and strengthen.”
What activities or exercises should complement strength training?
I breathed a sigh of relief when King listed walking (my alma mater’s favorite form of exercise), as an effective addition to functional training. “Cardio can increase your heart rate, help promote a healthy heart, and help release endorphins to improve your mood and energy.”
But when it comes to it, feeling healthy wins out. “It’s important to integrate the movement that makes you feel comfortable,” emphasizes King. “Whether it’s meditation, yoga, intense workouts, or running.” Pursue joy, reap rewards.
