Although some women may be hesitant, a comprehensive fitness program for women can include strength training with weights. Among the numerous benefits of strength training, some are specific to women and their concerns. A full-body workout can be completed in 20 to 30 minutes and in the comfort of your home.
Function
Strength training requires you to complete movements against resistance, most commonly free weights. When you lift weights, you overload your muscle groups and break them down. They respond by healing back stronger and better equipped to handle subsequent workouts.
Benefits
Women get multiple health and functional benefits from consistent weight training. You will see increases in muscle strength and endurance, which will equate to better physical function, balance and the ability to complete daily tasks for longer periods before fatigue, notes the Women's Heart Foundation. The lean muscle mass you put on from weight training will increase your metabolism and cause you to burn more calories throughout the day, making it easier to achieve and sustain a healthy weight. Women in particular should be interested in the increases in bone mass density that come with weight training, slowing or preventing the natural loss that occurs because of hormonal changes after menopause.
Program
A strength training program should be designed to develop all of the major muscle groups in the body, which are the chest, shoulders, back, biceps, triceps, glutes, quadriceps, hamstrings, calves and abdominals. A common program is done two or three days per week and consists of chest presses, shoulder presses, lat pulldowns, shoulder presses, bicep curls, tricep extensions, squats, leg curls and abdominal crunches. Complete two to three sets of eight to 12 repetitions of each exercise, allowing your muscles one or two minutes of rest in between sets.
Training Goals
If you're interested in basic fitness, the program above is adequate. If you're interested in focusing on building significant strength, work with heavier weights and complete fewer repetitions, doing three to five sets of four to six repetitions. If you're interested in toning and building lean muscle, complete three to five sets of 10 to 12 repetitions. Adjust the weight you use accordingly, so you're able to complete the assigned number of repetitions with good form.
Considerations
There is no need for concern that you will bulk up or that your muscles will be unattractively large and bulging. Women lack the levels of testosterone and growth hormone to build large muscles without outside assistance.
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