Many women fear weight training because they think they will begin to look masculine. Weight training does not mean bodybuilding. In general, women do not build large, bulky muscle tissue. Exercising with weights and other forms of resistance is beneficial to your health and can help you maintain your desired body weight.
Types
Traditionally, weight training has meant dumbbells and barbells. But resistance to stimulate changes in your muscle tissue can be found in many forms. Body weight, bands, medicine balls, cables and machines are all forms of resistance training that you may use to change your body. Using different forms of resistance can keep your body changing and your workouts fun.
Features
The American College of Sports Medicine recommends resistance training two to three days per week. One set of eight to 12 repetitions is enough for most of the population to gain benefit. Perform an exercise for each major muscle group and let your body rest and recover for at least 48 hours between sessions. This recovery period is critical in order for your muscles to repair and improve. If you are an experienced exercise participant or an athlete, you may perform multiple sets of each exercise.
Benefits
Weight training will increase the amount of lean muscle tissue on your body. Muscle is metabolically active, so the more you have the higher your metabolism. Your bone density will increase and help you prevent osteoporosis as well as improve the integrity of your joints. Regular weight training will give your body a more toned appearance and help decrease body fat. Improved strength will also make activities of daily living easier and improve your quality of life.
Circuit Training
Circuit training is a method of weight training that is quick and will keep your heart rate elevated, giving you some aerobic benefit. A circuit is performed when you move from one exercise to another with little to no rest between each exercise. Usually, you perform one exercise for each major muscle group, starting with large muscles and working towards the smaller muscle groups. A sample circuit would be to begin with a lat pull-down, push-ups, leg press, dumbbell shoulder press, leg curl, triceps press-down, leg extension, dumbbell bicep curl and end with abdominal crunches. Move quickly through each exercise and perform the circuit one to three times.
Considerations
Form is key for results and to prevent injury while weight training. Control your movement and do not use momentum. Execute proper form through the entire range of motion. Decrease the amount of weight you are using if you find that you cannot do the entire movement or you are struggling through it. Stop an exercise if you feel pain. Consider hiring a fitness professional to teach you proper technique and design a program that will help you reach your goals.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- American College of Sports Medicine: Strength Training for Women
- Mayo Clinic: Weight Training: Do's and Don'ts of Proper Technique
Member Comments