Women sometimes avoid weight-training for a few reasons: One, they are concerned they will gain too much muscle mass and become "bulky." Two, they think cardiovascular activity will aid them more in weight loss. However, both of these theories are untrue---strength-training is actually quite beneficial for women, both for weight loss and overall health.
Benefits of Strength Training
A strength-training program can help you lose weight. Weight-lifting can help build muscle mass and decrease body fat. Strength-training also increases bone density, which helps prevent osteoporosis and improves blood circulation. Stronger muscles also make daily household activities easier, such as carrying groceries up the stairs, chasing after your children or moving boxes.
Size of Weights
A common misconception about strength training for women is that they will "bulk up" or look as muscular as a man. Women tend to use light weights and multiple repetitions as a way to avoid this. However, becoming bulky just is not possible because women do have as much testosterone as a man. Light weights and multiple repetitions are not the way to do this. To shape the muscles, you have to lift a weight that is heavy enough to create muscle fatigue, according to The New England Wellness Web. Do one set of strength exercises with a weight that is heavy enough that you are struggling to complete the 12th repetition of the set.
Types of Equipment
Free weights, weight-training machines, rubber tubing and your own bodyweight are all effective equipment. Free weights give you the opportunity to strengthen more than one muscle group at a time----using shoulder presses with dumbbells while doing squats, for example, while machines isolate specific muscles to strengthen. What is more important is choosing the type of resistance that fits into your schedule and that you like the best. If you do not want to invest in a set of dumbbells or a gym membership, you can use your own body weight. Doing push-ups, squats, lunges, crunches and other exercises will adequately strengthen your muscles.
Frequency
You do not need to spend hours at the gym to reap the benefits of strength training. You will benefit from 20 minutes three times a week. Choose a weight that fatigues your muscles after eight to 12 repetitions for the upper body and 12 to 15 repetitions for the lower body. Theories abound as to the best numbers of sets to complete, but according to MayoClinic.com, a single set with a heavy weight builds muscle as efficiently as three sets in less time.
Designing a Weight Training Plan
To design your own strength-training program, first decide where you will lift weights. If you are working out at home and want to use free weights, buy dumbbells. Test out the weights in the store to determine which one fatigues your muscles after one set. You might also want to buy the next weight up, as you will hopefully progress to needing a heavier weight.
If you do not know anything about how to lift weights, consider scheduling a session with a personal trainer. Just one session will teach you proper form and what the best moves are for your body. If you do not have the money for this, search for training videos on the Internet. Finally, write down the order of your exercises so you can keep track of what muscles you have lifted. You should do exercises for your chest, shoulders, back, arms, abs and legs during a full-body workout.
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