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Overall, strength training offers female athletes the same benefits that it offers male athletes! Regardless of their sport or gender, any athlete can benefit from increased speed, strength, balance, decreased body fat levels and a reduced incidence of injuries - all of which a properly designed strength-training program can produce. Also, studies have proven that strength training can have a positive effect on bone density, which will decrease your risk of osteoporosis later in life.

“Will I end up looking like a man if I lift weights?” The answer is, “Absolutely not!” Much of the difference in body mass between males and females is attributed to hormones, specifically, testosterone. On average, men produce ten times more testosterone than women. Also, there is a difference in muscle mass distribution between men and women, especially in the upper body. These are the two main reasons men usually carry more muscle and look more “bulky” than females. The bottom line is this: Females can still train like Tarzan, yet look like Jane!

Athletic Evolution would like to congratulate the following:

Mark Spinney of Westford MA for receiving and accepting a full football scholarship to Syracuse University!

Jon Needham of Melrose MA for receiving and accepting a full football scholarship at Duke University

Casey Shannon of Andover MA for receiving and accepting a full football scholarship to Duke University

Meredith Gent of Reading, MA for being named Middlesex League Volleyball player of the year and being named a Boston Globe All-Scholastic

Scott Miller of Reading, MA for being named captain of the Bentley Football Team.

Most everyone realizes that we need to “warm up” before an athletic even. What many fail to realize is that our pre-game (or practice) routine should be functional and dynamic. Function pertains to the specific movement patterns necessary to compete in your sport. The dynamic component arises from motion. Multiple joints and multiple muscles need to move in unison under the direction of our nervous system. Strength, balance, flexibility, and endurance are all factors associated with one’s ability to perform these tasks at the highest possible level. Therefore, you must be challenging these parameters at a sub-maximal level prior to taking the field (ice, court, etc.). Movements such as jogging patterns, cariocas, lunges, and squats can be completed in various forms, to ready the body for competition. In turn, your body has been given the opportunity to “wake up” in a controlled environment before having to make instinctual movements while at play. So where does static stretching come into play, you ask? Static stretching has its place and is generally best performed immediately after you finish your workout. This is when the body is at its greatest capacity to lengthen muscle tissue, as your core body temperature is elevated and blood circulation is at a high level. In essence, you’re a heated machine at this point that will respond best to holding your stretches for 30-40 seconds per stretch with no bouncing at a mild to moderate intensity level. Stretching should never be painful or symptom-provocative. If this is the case, you should review your flexibility program with a trained professional. This type of stretching is more designed for changing the resting length of your muscle tissue. This is important for so many reasons, including injury prevention and postural stabilization…so the next time someone tells you you have tight hamstrings, put in a little extra time after your workout and perform a few static stretches. And remember, before practice or games, warm up dynamically! It’s the best way to prepare your body for competition! Matt McManus, PT is a physical therapist and the Director of Treatment at Mulrenan Physical Therapy which is located .25 miles away from Athletic Evolution at 1 Arrow Drive.