Should Sisters Pump Iron? - weight-training for African American women

Ebony, Dec, 2000

PUMPING IRON is generally a man's game, and any woman who ventures into the weight room--aka the unofficial boys' club--may be hassled.

"What are you doing back here?" a man asked Chicagoan Charlene Baity, when she began her weight-training routine eight years ago.

"The men looked at me like I was lost," says Baity, 57. "But I would just keep on going with my routine. Now I can lift 75 pounds, and I can bench-press about 65 pounds. I feel great, and I love it."

Now with the phenomenal wave of aerobics that incorporate martial arts, boxing and other forms of more masculine training routines, more and more Sisters are hitting the weight room, and the historical gender lines that separated the men from the women in the gym are fading quickly.

But there are still a few Sisters who are plagued by the common stereotypes associated with women who lift weights, thereby avoiding the weight room altogether and bypassing the opportunity to further advance their physical fitness, according to experts. The primary reason many Sisters shun the weight room is because they "don't want to look like a man." The experts say it will never, ever happen--unless of course, you want it to.

"Women who lift weights and `look like men, so to speak,' work out for hours and hours to look like that," says Madeline Gantt, director of health and fitness for the Chicago South Side YMCA. "You will never have that problem with just plain weightlifting."

A recent study at the Indiana University Health Center indicates that a woman's body will respond differently to weight-training than a man's because of hormonal differences. "The hormone testosterone plays a major role in muscular development," researchers say. "Because women have very little of this hormone, they tend not to bulk-up with weight-training."

Women who weight-train properly may not have the "masculine-look" dilemma, but they may encounter problems if they don't incorporate weight-training into their exercise routine, says schoolteacher Zena Smith, who began training shortly after her son was born.

"I work out three times a week, which should be the minimum," says Smith, who has been lifting weights for six years. "I did see some progress, but I wanted to tone. I got to a point with the cardiovascular routine where it wasn't toning anymore. I needed something extra, and that something extra was weight-training."

The benefits of weight-training for women have been well-documented. Experts have discovered that weight-training not only tones your muscles, but it also raises your basal metabolism, which causes you to burn more calories. In addition to burning extra calories without even trying, weight-training also reduces the risk of osteoporosis, and the development of adult-onset diabetes. Those who weight-train properly are likely to develop better coordination and balance and may avoid injuries resulting from weak muscles.

Additionally, weight-training is the solution for adding definition to leaner bodies, but it will also give a boost to those seeking to lose weight. The American Medical Association (AMA) advises people to combine both cardiovascular exercises and weight-training exercises to receive the maximum benefits of their workout routine.

Mayla Jefferson, a Chicago-area social worker, says she began her workout routine solely for health-related benefits, and looking great was just a welcomed side effect.

"I work out with the big boys," Jefferson says. "As a social worker for a dialysis center, I noticed that many African-American women have hypertension and diabetes. So I exercise to maintain my health. I work out four times a week. I start out doing my cardiovascular exercises and then I'll move over to the free weights to do arm routines and squats."

Looking good, feeling great, improving your overall health and challenging the male/female status quo in the gym--what better way to flaunt your independence than weight-training? The sooner you begin your program, the sooner you'll be able to wear that strapless dress to the New Year's Eve bash.

Before you get started, consult your doctor before beginning any exercise routine. Weight-training may be dangerous if performed improperly or without supervision. This form of exercise is not considered ideal for individuals with medical or physical problems such as elevated blood pressure, back problems or hernias. The American Heart Association suggests that if you have been particularly sedentary in the past, or have a heart condition, you should see a doctor to develop the best exercise program.

The Basics

Weighflifting can be an intimidating experience for the newcomer. Just keep in mind that everyone has to start somewhere, and focus only on your body. Be realistic--your goal is to improve on the package you already have. Don't beat yourself up about your progress--remember, you can't transform yourself from a novice weight trainee into a gladiator in just a few visits. Patience and persistence is the order of the day. It is best to hire a trainer for at least your first few weight-training sessions. Trainers may be costly (generally ranging from $20 to $150 per hour), but it's well worth the investment, because it gives you access to professionally recommended, effective lifting programs.