Most women when beginning a training program shy away from weights because of the belief that they will build bulky, almost masculine musculature. This is a general misconception. You would have to put in the hours, energy expenditure, meticulous diet, and have genetics predisposed to growth in order to build the bodies that female powerlifters and bodybuilders have. A basic weight training program will develop the muscles to a degree that enhances the physique and your overall health and well being.
A Brief History
Weight lifting and strength training have been around since the early Egyptians, who tossed around bags of sand. to stay strong. It gained popularity in the 1800s with the strongmen contests and exhibitions. Back then the equipment used included pulleys, air pressure devices, and multi-stations. The debut of the Nautilus machines revolutionized and inspired the fitness industry. And in the 1970s aerobics became popular and lasted through the 1980s. These additions drew more and more women to the gym.
Weight Training in Mainstream Society
Thanks in large part to Arnold Schwarzennegger and the movie "Pumping Iron," strength training became more acceptable in mainstream society. Today as equipment and exercises continue to evolve, more people are beginning to realize the added benefits of weight lifting programs. Not only do they bring about more appealing physiques; they also positively impact overall health and wellness.
Getting Started
Beginning a weight lifting program should start with setting a specific goal, for instance losing inches, toning, building strength. When you have a goal in mind before you reach the gym it gives you something to shoot for when you get there. Create a schedule that allows you to lift at least three days per week to start, giving your body at least 48 hours of recovery time between sessions. If you don't recover adequately you will hinder your progress. Do full-body exercise training that targets the largest muscle groups first. Use a weight that allows for 8 to 12 repetitions (or reps) of the exercise. If you can do more than 12 easily, it is time to increase the weight.
Isolate Muscle Groups
As your strength increases you will want to change up your routine every few weeks so you continue to see results. A more advanced program includes splitting the training sessions so that all the major muscle groups are divided, rather than working the entire body. An example of this would be to work the chest with the triceps, the back with the biceps, and so on. In addition you'll want to increase the weight and begin to reduce the number of repetitions to between 6 and 8 per set.
Competition Training
More women are taking their training to the stage to show off their physiques during competition. If you are one of those women, your training at this stage will become meticulous. Combined with a proper diet, competition training becomes more streamlined, more focused, as you concentrate on shaping each section of muscle individually. This can be performed in a number of ways. An example would be to concentrate on one body part a day, doing a minimum of four exercises per body part with 3 to 4 sets each. Track your progress and adjust where necessary.
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