For years, the fitness industry has largely focused on marketing workouts to women through the narrow lens of weight loss and aesthetics. However, across the globe, a significant shift is occurring. Women are venturing beyond conventional gym routines and embracing strength, endurance, and agility through disciplines like calisthenics and powerlifting. This quiet revolution sees women reclaiming space in fitness arenas traditionally dominated by men, shattering stereotypes, and redefining what it means to be strong.
The Rise of Strength Training Among Women
Weight rooms and powerlifting sections in gyms were once perceived as male-only domains. This perception is rapidly changing as more women recognize the multifaceted benefits of strength training. Fitness trainers and sports nutritionists emphasize that strength training is no longer solely about aesthetics; it’s a crucial component of a well-rounded fitness routine for everyone. Beyond building muscle, it plays a vital role in bone strengthening and overall health.
Actress Denisha Ghumra highlights how strength training has boosted her confidence and kept her motivated, even on days when she doesn’t feel like working out. She notes that it enhances consistency and energy levels, making weight loss more effective and sustainable.
Calisthenics: Harnessing Bodyweight for Strength and Agility
Calisthenics, a form of exercise that utilizes bodyweight as resistance, is gaining popularity among women seeking a practical and accessible way to achieve their fitness goals. Think push-ups, squats, and planks – all movements that build strength, improve endurance, and enhance coordination through natural, functional movements.
Benefits of Calisthenics for Women
- Full-body workout: Calisthenics engages multiple muscle groups simultaneously, promoting balanced muscle development and functional strength.
- Improved flexibility and mobility: The dynamic nature of calisthenics enhances muscle suppleness and strengthens joints and ligaments, reducing the risk of injury.
- Enhanced core strength: Calisthenics is excellent for building a strong core, the foundation of a healthy body.
- Increased cardiovascular health: Calisthenics workouts elevate the heart rate, improving cardiovascular fitness.
- Weight management and fat loss: The full-body engagement and potential for high-intensity interval training (HIIT) in calisthenics contribute to calorie burning and fat loss.
- Convenience and accessibility: Calisthenics requires minimal to no equipment, making it easy to perform anywhere, anytime.
- Mental health benefits: Like many forms of exercise, calisthenics can positively impact mental well-being.
- Reduced Risk of Injury: By using only your body weight, calisthenics reduces the risk of injury.
Calisthenics Competitions
The rise in popularity of calisthenics has led to the creation of calisthenics competitions around the world. These competitions showcase incredible displays of strength, agility, and body control. For example, the Calisthenics Cup, held at FIBO in Germany, features men’s and women’s freestyle categories and endurance calisthenics challenges. The World Street Workout and Calisthenics Federation (WSWCF) also holds world championships.
Powerlifting: Redefining Strength and Empowerment
Powerlifting, a strength sport comprising the squat, bench press, and deadlift, is another discipline witnessing a surge in female participation. It focuses on testing overall strength and provides a comprehensive workout for the entire body.
Benefits of Powerlifting for Women
- Increased strength and muscle mass: Powerlifting leads to significant gains in strength and muscle mass, improving physical performance and overall health.
- Improved bone density: The heavy lifting involved in powerlifting helps increase bone density, reducing the risk of osteoporosis and other age-related conditions.
- Better mental health: Powerlifting contributes to improved mental health, providing stress relief and a sense of accomplishment.
- Increased confidence and self-esteem: Overcoming challenges and achieving personal bests in powerlifting boosts confidence and self-esteem.
- Supportive community: Powerlifting fosters a sense of community, providing women with a supportive and encouraging environment.
- Improved relationship with food: Powerlifting can shift the focus from aesthetics to performance, leading to a healthier relationship with food.
- Eating for function: Powerlifting encourages individuals to prioritize nutrition for performance and recovery.
Powerlifting World Records
Tamara Walcott holds the record for the largest women’s raw powerlifting total at 1,620 lbs, set in 2022. She squatted 600.7 lbs, benched 380.3 lbs, and deadlifted 639.3 lbs. Becca Swanson holds the record for the largest women’s equipped powerlifting total at 2,050 lbs, set in 2005. Leah Reichman is the current women’s equipped total world record holder with a 2,055 lb total. She squatted 953 lbs, benched 501 lbs, and deadlifted 600 lbs.
Calisthenics vs. Powerlifting: Choosing the Right Path
Both calisthenics and powerlifting offer unique benefits for women. The best choice depends on individual fitness goals and preferences.
- Calisthenics is ideal for those seeking a full-body workout, improved flexibility and mobility, and a convenient, equipment-free exercise option. It’s also a great choice for individuals focused on weight management and cardiovascular health.
- Powerlifting is well-suited for women aiming to maximize strength and muscle mass, improve bone density, and boost confidence through achieving measurable strength goals.
Combining Calisthenics and Powerlifting
For those who want the best of both worlds, combining calisthenics and powerlifting can be an effective approach. This hybrid training routine allows individuals to develop both functional strength and maximal strength. Calisthenics can improve “muscle-mind” connection and develop a balanced physique, while powerlifting energizes and builds confidence. For example, an individual could use powerlifting to build a baseline level of strength, then use calisthenics to improve their bodyweight control and stability.
Shattering Stereotypes and Building Confidence
The growing participation of women in calisthenics and powerlifting is more than just a fitness trend; it’s a movement that challenges traditional gender roles and empowers women to embrace their strength. By breaking stereotypes and redefining what it means to be strong, women are inspiring others to pursue their fitness goals with confidence and determination. As Dina Gulrajani, a fitness enthusiast, puts it, combining flexibility-enhancing practices like yoga with strength training has been transformative, significantly improving muscle strength and overall well-being.
The shift towards strength training is empowering women to prioritize function over aesthetics, leading to a healthier and more sustainable approach to fitness. The increasing visibility of women excelling in these disciplines is inspiring others to break free from limiting beliefs and discover their own potential for strength and resilience.
