Effective Weight Training For Women Leads To Leaner, Healthier Bodies
For a long time, weight training was seen as an activity performed by macho men in sweaty gyms. The times have changed, as many men and women are learning the benefits of weight training for everyone, not just the men with big biceps and sculpted torsos.
Strength training can prevent injuries, promote stamina and increase self confidence. It is easy to learn, and does not take as much time as you might think. Thirty minutes of workout time three times a week can bring you the sculpted and toned body that you have dreamed about.
As free weights and strength training machines have made their way out of the gyms and into recreation centers, fitness centers and even basements, weight training for women has gained momentum.
Starlets like Marilyn Monroe and Madonna have stuck with a regular strength training regimen to maximize their assets. Other women are finding the benefits of weight training as well. Bulking up is not always the goal, but weight training can simply mean toning muscles and ridding the body of unwanted fat. Swimsuit season seems to be just around the corner! Are you ready for a woman weight training program?
The Warm-up
Before beginning a program, it is important to find a personal trainer or fitness expert that can show you the right methods for strength training. Using the wrong form on machines or with the free weights can result in pain and injury, so start out on the right foot by enlisting the help of a professional who can properly teach you.
It is also very important to warm up your muscles before beginning a weight training session. This can be accomplished with a few laps around the track of your fitness center, or a few minutes of work on the treadmill or the bike. Keep in mind that a warm-up does not mean a quick sprint, a ten minutes of easy walking or pedaling will do the trick.
How Many Repetitions, and How Much Weight?
While a personal trainer can get you started on the right path in your womans weight training regimen, the answers to these questions will depend a lot on you and what you can lift. The key is to find the weight amount that will tire you at the end of twelve repetitions. The final lift or curl should be as challenging as you can handle, but the rest of the reps should be quite doable. If you are working out with the proper weight amount, one set of twelve repetitions should be enough. However many women weight trainers prefer to finish two or three sets with a slightly lower weight amount, to ensure that toning is occurring without adding too much muscle bulk.
A weight training program for female should include two or three sessions every week that last about 30 minutes each. It is very important to spend a day after a session resting the muscles that were used. You can either do a full workout every other day, or do shorter daily sessions where you work your legs one day and your arms and upper body the next. The great thing about weight training for women is that you can tailor your program to your individual needs and schedule limitations.
Weight training for women offers many benefits, including increased strength and stamina, increased flexibility and better weight management. As people age, muscle mass decreases and will be replaced with fat if something is not done. Weight training can control that process, assisting with weight management as you age.
It is also a good way to ward off osteoporosis, since regular strength training will increase bone density. Osteoporosis is a big health concern with women of menopausal age, so weight training for women becomes even more important as a woman reaches mid-life.
Question... Weight training for women - how much weight to start with and how much is safe? I've just started weight training exercises and I was just wondering what is the average weight a woman can bench press and curl when she first starts, and how much weight is safe for a woman to build up to?
and I have always heard that woman can lift weights and not look like the women in body building magazines. Am I wrong? That's not the look I'm after.
I don't want to look like a man for God's sake
Answers...
Answer by thetexaspsycho2003
It depends on your stature. I would suggest starting off doing very little weight. If you can't easily lift it, then don't try. Get use to lifting and you will learn what your body can handle.
Yes, you can workout with weights and not look like a female body builder.
Answer by mistincat
Dont do it, for the love of god dont do it..do you want to end upo like one of those freaky female body builders with arms bigger than my legs?
Answer by vikings_41
the best way to start is to write down a list of exercises you want to do (or parts of your body you want to imporve and ask someone) then once you know how to do each exercise play with the weights a little bit until you find a weight you can do 30 times (10 repititons 3 times, not 30 in a row). Once you find that weight, make sure it isnt too easy but if you went heavier u might not beable to do it, work with that for about a week to get the muscles used to the extra work so you arent painfully stiff. After that move up little by little in weight, once you can do the next weight up 30 times, do the next one up. Don't be a fraid of bulking up, your muscles will have to grow to get the tone you want. Once you think you have that tone, you will move to an "endurance" program. This entails lifting your most previous weights not just 30 times, but essentailly, consecutively until you cant to it anymore. This will keep your muscles active and at that level, dont just stop working out, you will lose all your hard work.
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