Body-specific exercise goals
IN general, men usually exercise to build stronger, buffer bodies, while women tend to aspire for programmes that are more focused on shaping the perfect bodies by way of tightening and toning. And while many women conform to the ideals of female-specific training, personal trainer and fitness instructor at Hard End Fitness Factory on Ardenne Road, Gisel Harrow, said that, in reality, there is are no physical restrictions that dictate gender-specific training; it is more of a choice.
“There is no such thing as male or female workout, all exercises can be done by individuals of both sexes. The main aim of exercising is to get into shape and be the best version of yourself physically and mentally. However, males and females train according to body specificity [and] goals,” Harrow said.
She pointed out men will often be found mostly training their upper bodies (chest, arms, back, shoulders) while women focus mostly on their lower bodies (quads, glutes, hamstrings, calves) and core. However, she reasoned it has nothing to do with the body structure since men and women are physically alike with bones, connective tissues, nerves, muscles, fibres, etcetera, constructed in the same way.
“Even though men train harder than women — as they generally lift heavier because they are naturally stronger — women can do the same types of exercises as men, but with lighter weights. The only real divide comes with the existing design of workout programmes that often lead men and women to believe a certain programme may be better for them,” Harrow advised.
She suggested that one reason gender-specific workout programmes are attractive, especially to women, is because they want to maintain their ‘femininity’, since the general belief is that too much strength training and weight lifting will result in women looking “manly”.
“But unless women are going to train for competitions and delve deeply into what is classified as male-specific training, it is unlikely that women will build huge, manly muscles, since women in general do not have the high levels of testosterone necessary to achieve this. So while a bulkier look is definitely possible, for example in the case of women who are weight-lifting professionals, moderate full-body exercises will not result in a manly appearance,” Harrow explained.
She said that any amount of exercise is great and all exercise programmes are based on what each person wants to achieve. She advised that it would be beneficial if people aim for a holistic workout programme since working all major and minor muscle groups helps to keep the body balanced and less prone to injuries.
She also advised women that unless they are certain that they comfortable with the limitations of their gender-specific workout programme, then they should feel free to extend themselves beyond the borders and manage their exercise regimens in a way that is comfortable for them.
