In fact, no evidence suggests that women are more likely to be injured during strength training than men. Proper exercise instruction and technique are necessary to reduce the risk of injuries for both men and women. All strength training participants should follow a program that gradually increases the intensity and load. Women are typically encouraged to use limited resistance, such as light dumbbells, in their strength exercises. Often such light training loads are substantially below those necessary for physiologic adaptations and certainly less than those commonly used by men.
Most women are able to train at higher volumes and intensities than previously believed.
In fact, women need to train at intensities high enough to cause adaptation in bone, muscle, cartilage, ligaments, and tendons. To gain maximum benefit from strength training, women should occasionally perform their exercises at or near the repetition maximum for each exercise. Strength Training for Female Athletes. Mr Ebben is a strength coach at the University of Wisconsin in Madison. Dr Jensen is an assistant professor in the Department of Health, Physical Education, and Recreation at Northern Michigan University in Marquette.