In order to build strong muscles women need to follow a regular strength training program utilizing a variety of equipment. It is important to follow a structured program with focus on all the major muscles groups, lifting with good form and technique. Great ways to get started with a strength program are to purchase a few sessions with a personal trainer to learn proper form and get suggestions, or take a group fitness strength class for guidance and helpful tips.
Starting Guidelines
When first starting a strength training program, focus on a total-body workout three times a week for 45 minutes. A total-body workout would be squats, leg extension, hamstring curl, chest press, push-ups, lat pull-downs, seated rows, bicep curls, triceps extension, shoulder press, abdominal curl and oblique bicycle exercise. Perform one set of each using a weight that you can do 15 repetitions with. For each repetition you should take about 4 to 6 seconds for the pushing or lifting phase, and 4 to 6 seconds to return to the starting position. Good form is critical for working the muscles properly and protecting joints, tendons and ligaments.
Next Level
After following a total-body workout for four to six weeks, add more exercises for each muscle group. You can achieve this by focusing each of your three workouts on two to three muscle groups. A sample split would be chest, back and abdominals for one workout; legs, glutes and obliques for another; and biceps, triceps and shoulders for the third workout. Perform two to three sets of three exercises for each muscle group, and begin lifting weights heavy enough that you can lift only 12 repetitions in each set.
Types of Equipment
You can use many pieces of equipment for strength training, such as big machines that perform only one exercise, multi-exercise machines, bars with weight plates, straight weighted bars, dumbbells, medicine balls, kettle bells, tubing, Bosu balls, stability balls and balance discs. When you first start to strength train, use machines that help you control the movement path and teach you good form; these are typically the one-exercise machines such as the leg press or shoulder press machines. As you progress, add more free weight exercises that require more work from you to stabilize your body and control the movement path. To progress again, start using equipment such as the Bosu ball, stability ball and balance discs, which challenge your body's core strength.
Tips
Some insider tips make weight training easier and more effective. Having the right clothing, for example, can make you much more comfortable in the gym. Avoid shorts that are extremely short or baggy, as you may show more skin than you would like. T-shirts that are too baggy may get in your way or get caught on equipment when you are trying to lift.
Weight training gloves are available in most sporting goods stores, and many women prefer using gloves when they lift. Gloves help you get a good grip on equipment and prevent calluses.
Remember to breathe throughout the exercise. Practice exhaling when you are exerting the most, like pushing up in the push-up, or pulling down in the lat pulldown. Holding your breath can actually create problems such as hernias or broken blood vessels if you are straining hard to lift a weight.
Plateaus
Many women notice large gains in strength when they first start to lift, then suddenly hit a plateau and find it difficult to lift heavier weights or try harder exercises. During a plateau you will also notice not getting as sore from your workouts, not seeing results as quickly, and possible boredom with your program. The way to avoid or break a plateau is to change your workouts. Combine different muscle groups together, taking out one old and adding in one new exercise for each muscle group, adding bursts of cardio between strength sets, or asking a friend to spot you for a few workouts so you can lift a heavier weight. Change your workout program every four to six weeks to avoid hitting plateaus.
References
- "The Personal Trainer's Handbook"; Teri S. O'Brien, MS; 1997
- "Musculoskeletal Anatomy and Human Movement"; Lawrence A Golding, PhD and Scott M Golding, MS; 2003
Member Comments
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