In the past women of all ages have met social barriers, created by old-fashioned myths and confusion about weight training activities, which

MYTH: I can't do Weightlifting because I am not strong enough.
FACT: Although Olympic Weightlifting is commonly seen as a test of strength, it is actually a very technically demanding sport. Coaches spend many months teaching a new participant correct lifting techniques and ensuring that these techniques are maintained. Strength can be developed through assistance exercises once Olympic Weightlifting movements are mastered. Women can develop strength quicker that their male counterparts, so feeling "not strong enough" is even more of a reason to take up weight training.
 

MYTH: Weightlifting gives women bulky muscles.
FACT: Due to the hormonal differences between men and women, females can develop strength through resistance training, without an excessive increase in muscle size or bulk (less than 5mm). Most women participating in Olympic Weightlifting actually experience a loss of excess body fat and therefore experience a reduction in their overall body size.
 

MYTH: Weightlifting will hurt your back
FACT: Olympic Weightlifting techniques are safe and efficient relying on the muscles in the legs and bottom for generating force, with the load shifted away from the back. Weightlifting training also includes strength and stability training for the abdominals and back.

MYTH: Women are not made for Weightlifting and cannot cope with the strain of lifting weights.
FACT: There are no biological differences that inhibit women and girl's capacity to participate in Weightlifting and weight training. In fact due to a female's tendency to be more flexible than their male counterparts, women are generally able to perform the Olympic movements more effectively. Further, a woman's body manages a resistance-training program as well as a man's.


MYTH: Weightlifting can make girls infertile.
FACT: Women's reproductive organs are internal and therefore protected from risk of injury through Weightlifting participation. Physically active women normally have easier pregnancies and deliver healthier babies.


MYTH: Weightlifting stimulates aggression and female participants will become unfeminine.
FACT: All sports require a level of aggression, or competitive qualities in its athletes (male or female), however these characteristics can be combined with a women's natural femininity.

 

Will you be the next Olympian?

In a sport that is typically seen as a "male's" domain, female weightlifters are holding their own in Queensland. Cougars Weightlifting Club and Queensland Weightlifting Association now boasts 2 female Olympians, 1 of only 2 weightlifting clubs/associations in Australia to hold such a merit and is leading the way in providing safe and efficient strength training for all women. To celebrate the success of Queensland's female weightlifters in this Olympic year, the QWA is offering opportunities to all females to “have a go” at weightlifting.

In the past women have met social barriers, created by unfounded myths, which have prevented them from freely participating in weight training activities. However, slowly these barriers are crumbling and now approximately one-quarter of Queensland's weightlifters are female. The sport of Weightlifting has much to offer female participants and as weightlifting builds healthy bodies with strong bones, flexible joints, and good co-ordination, more women and girls are getting involved for health, fitness and as a cross training activity, with participants also enjoying the social interaction of weightlifting training.

What is weightlifting I hear you ask? It is arguably the most spectacular of all Olympic and Commonwealth Games sports. It is an exciting and healthy sport enjoyed by both men and women of all ages (from 12 & up) and of different shapes and sizes. Although commonly seen as a test of strength, Weightlifting is a sport that relies heavily on correct technique, concentration, speed and flexibility in its participants.

 

If you don't use it, you loose it!! Resistance Training for Redlands' Senior Women

In an Olympic year many of us can't help but think about our own activity levels. As the human body ages it is vitally important to maintain adequate activity levels and this can be achieved through a well designed exercise program including aerobic activities for your heart, bones, and general fitness; resistance training for muscle and bone strength; and stretching to maintain mobility. Many women feel confident with ensuring adequate aerobic exercise, however are hesitant when it comes to resistance training and stretching.

Resistance training helps a woman develop a stronger heart and connective tissue; it helps control weight by stimulating metabolism and offers a defense against osteoporosis, a degenerative bone disease seen mostly in postmenopausal women. It can help a woman to maintain power over her own life; just think: no more struggling with the grocery bags or waiting for someone to help carry boxes into storage.

Many mature women are intimidated by the thought of resistance training thinking that it is about lifting large weights, though this is not the case. Climbing the stairs, carrying shopping (or children), pushing a vacuum cleaner, are all examples of resistance activities.

Weightlifting is a competitive form of resistance training that requires all muscles in the body to work together harmoniously to lift a weight. As all muscles are working together, risk of injury is decreased (as the load is shared over the entire body and does not load just 1 joint) and results are obtained with less time commitment to the gym. Although weightlifting as a sport is competitive, some women enjoy participating just for the health benefits and social interaction that comes with weightlifting training.


 

Weightlifting Lifts Your Performance - Cross Training with Weights for Female Athletes

Men and boys have long been using weight training to increase their overall strength and power so that they may perform better in their chosen sport. However some female athletes are also beginning to take advantage of the same performance enhancing effects weight training can offer to their sporting performance.

In the past women have not been as involved in resistance training activities, as there was a misconception that women would not benefit from weight training and so cross training with weights was a waste of training time- however this is not the case. There are no biological differences that inhibit women and girl's capacity to participate in Weightlifting and weight training; and it has been shown that a woman can adapt to a resistance-training program in the same way as a man, therefore women do benefit from weight training.

Hormones of the reproductive system create the physical differences between men and women. Females do have lower overall strength (due to lower muscle mass and higher levels of natural body fat) especially in the upper body, are smaller in size, and possess greater joint and muscle flexibility. Participation in a weight-training program can enhance any female athlete's sporting performance by developing overall strength (often faster than men) with minimal increase in muscle size, increasing power and speed, improving endurance and by stimulating metabolism, a decrease in excess body fat can result. Weightlifting can also aid a reduction in sports related injuries as it serves to increase joint strength, stability and range of movement.







Benefits of weight training, Body Care Basics for Everyone

Strength Training for Women: Debunking Myths That Block Opportunity

All women wanting to "have a go" at weightlifting and resistance training should phone the Queensland Weightlifting Association on 3823 1377 or email Amanda at qwa-amanda.phillips@powerup.com.au