Its not uncommon for women to shy away from free weights. Whether it is a fear of gaining unwanted muscle mass or because weights are bulky and heavy, some women, just like some men, are simply uncomfortable with lifting weights. However, they many want the benefits that come along with proper resistance training, namely toned muscles and a heightened metabolism for burning fat. Bodyweight exercises can fill this void while being convenient to perform. Also, resistance training of any kind can lead to stronger bones and a stronger immune system.
Exercises
Bodyweight exercises can be performed for major muscle groups such as the back, chest, shoulders, triceps, abdominals and legs. These include pull-ups and chin-ups for the back, push-ups for the chest, shoulder push-ups for the shoulders, dips for the triceps, sit-ups for the abdominals, and squats and lunges for the legs. The biceps are the only major muscle area that doesn't have a specific bodyweight exercise, but they do come into play during other upper body exercises.
Benefits
The benefits of bodyweight training for women are many. There is the additional strength and muscle mass gained by consistent, proper training, which can help in day-to-day activities and even help to prevent injury. There is the muscle toning and fat burning aspects of bodyweight training, which can contribute to a more fit physique. This can even have a positive impact on your self image and state of mind. Also, when compared to other forms of resistance training, bodyweight training is convenient and inexpensive. You can get a complete exercise anywhere with no equipment.
Considerations
Although you don't need exercise equipment to perform bodyweight exercises, you might want to exercise in an area that is convenient for working out without weights. A sturdy horizontal bar overhead is necessary for pull-ups and chin-ups, as well as knee raises. A bench or some type of elevated riser is needed to perform dips properly, as well as push-up variations that emphasis the lower and upper chest.
Consistency and form are key to seeing results from a workout routine. If you decide to begin a bodyweight training routine, use proper form and don't skip workouts if you want to see long term results.
Misconceptions
Women should keep in mind that they are unlikely to become muscular like a man would, no matter how hard they train. This is because men produce much more testosterone, which contributes to muscularity, than women. This is often a stigma associated with resistance training for women.
There may also be a misconception that bodyweight exercises won't lead to real results, although many athletes, such as All-Pro football players Bo Jackson and Herschel Walker rarely lifted weights during their playing days.
Warnings
If you are new to resistance training and have health concerns, you may want to consult a doctor before beginning a program. Also, stretch properly and warm up your muscles before each workout.
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