Strength Training for Women

Busting Common Myths

One of the most significant barriers to women starting strength training is the fear of 'bulking up'. However, this is largely a myth. Women typically don't have enough testosterone to build large amounts of muscle mass. Instead, strength training can help improve bone density, reduce the risk of osteoporosis, and enhance overall health. According to the Ministry of Health, regular physical activity can reduce the risk of chronic diseases, such as heart disease and diabetes, by up to 35%.

Improves bone density
Reduces risk of osteoporosis
Enhances overall health

Progressive Overload

Progressive overload is the gradual increase of weight, resistance, or reps over time to challenge the muscles and promote strength gains. This is a crucial aspect of any strength training programme. NZ gyms like City Fitness and Les Mills offer a variety of free weights and resistance machines that can be used to achieve progressive overload. For example, you can start with lighter weights and higher reps, then gradually increase the weight and lower the reps as you get stronger.

Start with lighter weights and higher reps
Gradually increase weight and lower reps
Use free weights and resistance machines

Choosing the Right Gym

When it comes to choosing a gym for strength training, it's essential to consider the availability of free weights and resistance machines. Some gyms, like Jetts and Anytime Fitness, have smaller free weights areas, while others, like City Fitness and Les Mills, have more extensive facilities. Contours gyms, which are designed specifically for women, often have a more limited selection of free weights but still offer a range of resistance machines and group fitness classes.

City Fitness: extensive free weights area
Les Mills: variety of free weights and resistance machines
Contours: limited free weights, but range of resistance machines and group classes

Getting Started with Exercise NZ

Exercise NZ's subsidised gym scheme can help make strength training more affordable, with discounts of 40-70% off gym memberships. This scheme is available at many NZ gyms, including City Fitness and Les Mills. To get started, you can visit the Exercise NZ website and find a participating gym near you.

Discounts of 40-70% off gym memberships
Available at participating gyms, including City Fitness and Les Mills
Visit Exercise NZ website to find a gym near you

Conclusion and Next Steps

Strength training is a powerful tool for improving women's health and fitness in NZ. By busting common myths, understanding progressive overload, and choosing the right gym, you can get started on your strength training journey. Remember to check out Exercise NZ's subsidised gym scheme to make your membership more affordable.

Compare NZ gyms and find the best one for you

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