Why Women & Men need to Switch their Workouts
Disclaimer: This title and newsletter is a generalization of the average Jane and Joe, who sticks to their comfortable workouts. Jane likes yoga, stretching, body weight exercises, running, low impact movements and fast paced group classes. Joe likes slow paced, low reps, heavy weights, fundamental movements and the occasional warm up run. So, if that does not cover your workout story, then try this: female weightlifters, STOP lifting and go to yoga. And Male yogis, do some heavy lifting. Runners and cyclists, go strengthen your hamstrings.
Before I jump deep into this topic, you must know my philosophy on working out. I believe in longevity and quality of movement through life. There is not one style of workout that is better than another and there is no one workout that fits all. Diversification in workout routines creates the healthiest and most efficient bodies on this planet. We all get into our comfort zones and find something we enjoy or find a little easier or do because of social norms/peer pressure but I’m telling you to stop that right now.
I see it repeatedly: weak shoulders, necks, traps, triceps, and upper back. I can’t think of one female client in my tenure who didn’t have some sort of pain, misalignment, pinch, ache or issue with their upper extremities. Unfortunately, 5lb weights, push-ups and punches isn’t going to fix it. With technology and desk life keeping you glued to screens, it is inevitable that your posture is going to get the best of you. Unless, you fight back and add in a slow strength day to your weekly routine.
How to Fix the Problem
Go to your local beefy, bro, cut-offs welcome, meathead gym and take note. You should know in advance, yes, all those gyms smell the same, like sweaty feet. You don’t nesseciary need to work out their more than once but observe and lookout for all the PULL motions and exercises. NOT push, but PULL. Things like sit down rows, bent over rows, reverse flys, cable machine pulls, lateral shoulder motions, and lat pull downs, just to mention a few.
Heavier weights, between 4-12 reps, 3-4 rounds, strengthening primarily upper back/traps, shoulders, and triceps.
Please stop trying to look like The Rock. You should know that he gets paid very well to work out and look the way he does. Not only that, he works out twice a day every day, has help from the best health professionals in the world and hasn’t eaten a piece of candy in over 10 years. Most men have an amazing amount of muscle mass but have extremely poor cardiopulmonary efficiency and terrible flexibility/functional movement. Here is the issue, you may look like and feel like a million dollars but unfortunately what really counts when it comes to the human body is the heart and lungs. Heavy lifting only can put a lot of strain on your heart, mix that with poor pulmonary/lung/breathing efficiency, you get serious health issues.
How to Fix the Problem
Get over your manliness, suck in your pride and accept that it is ok to take a rest from lifting. Understand that it is not necessarily the healthiest thing for you. What I am trying to say is that men should stop trying to be the pride lion and start accepting that women are right… it’s what is inside that counts.
The simplest option: replace a muscle building session with 45min+ of consistent fast walking or very light jog.
The second option: join a mildly intense yoga class once a week
Third: ask a girlfriend, friend, partner, wife, to join one of their hour-long group classes, full of low impact body weight exercises that will ramp up your metabolism and burn your lungs.