Female-Specific Resistance Training

Why do women need to train differently?

Resistance training plays a crucial role in re-shaping the body and improving muscle tone. It is essential that this type of training is designed intelligently in order to achieve the desired results.

Incorrect training can lead to over-worked muscle groups, which causes bulking and won’t achieve the look most women want. Military-style unisex boot camps will no doubt improve fitness and help with weight-loss, but to re-shape the body to look toned and feminine, gender specific training is necessary.

Resistance Training

Resistance training refers to contracting muscles against a force. The types included in our sessions involve free-weights (plates / bars / dumbbells), medicine balls, swiss balls, kettlebells and some modified body weight exercises. The methods are highly varied and target the whole body, not allowing for disproportion to arise.

Sequencing

Sequencing refers to the order in which different moves are executed. Several resistance training methods are specially sequenced to exhaust major muscle groups and then toning exercises & rotations are applied to target the smaller accessory muscles. This is the most cutting edge approach to re-shaping the female body.

Core Training

The Core refers to the deep and superficial muscles that stabilise, align and move the trunk of the body. It includes the following muscle groups – superficial and deep spinal extensors muscles, abdominal muscles, pelvic floor muscles, shoulder girdle and hip girdle muscles.

Strengthening the Core works to flatten your stomach and greatly improves posture – these two factors impact hugely on both appearance and confidence.  Core work is integrated throughout all of the sessions, which leads to massive improvements in participants Core strength as the course progresses.

Core training is most especially beneficial for women post-pregnancy to re-strengthen their pelvic floor, realign any postural deviations and to rectify damage to the abdominal wall (many women suffer from split abdominals post-partum).

The Outcome..

An intelligently structured combination of these training methods are applied within the fitness camp Ireland programme, resulting in participants re-designing their muscle structure and re-shaping the body