Many women avoid strength training because they think that strength training will give them large and bulky muscles. To get large bulky muscles, however, you would need to be lifting extremely heavy weights and training five to six hours in a gym most days of the week. According to the American College of Sports Medicine, in general women have too much estrogen in their bodies to build large muscle mass. Also, some women bodybuilders use supplements to enhance their training. Going to the gym two to three days per week and performing a standard strength training workout will not make you develop large muscles. In fact, it will help you lose weight, strengthen your bones, give some shape to your body and help you avoid injuries and manage painful joints.
Step 1
Determine the right amount of weight to use. Choose a weight where you fatigue on the 10th to 12th repetition. You will need different sized weight for different sized muscles. To make your muscles stronger, you must fatigue them. Using too light of a will not be effective. Once you can do 12 repetitions with good form, increase the weight by 1 to 2 lbs. Understand that you can work to fatigue without bulking up.
Step 2
Train each major muscle group at least two times per week, preferably three. The American College of Sports Medicine recommends that women work each major muscle group to fatigue with one set of 8 to 12 repetitions of each exercise. You need to let your muscles repair for a day in between workouts. You can do a complete body workout one day and then skip the next. You can also break it up by working your upper body one day and your legs the next day. Find a routine that fits into your schedule.
Step 3
Set realistic goals. The American Council on Exercise suggests that you need to understand how your body responds to exercise and then be realistic about what to expect. ACE states that if you strength train properly you can expect a 20 to 40 percent increase in muscular strength after several months of resistance training. This number refers to the ability of your muscles to do work, not their size. When you are stronger everyday tasks, such as picking up children, grocery shopping and house cleaning become easier.
Step 4
Use good form to avoid injury. Many women are uncomfortable in a gym setting especially of they are new to strength training. However working out at least a few times with a trainer will help you to become comfortable using weights and teach you to use them correctly. If you have machines or weights at home, ask the trainer for an in-home session.
Step 5
Train hard enough to boost your metabolism. According to IDEA Health and Fitness Association, research has demonstrated that "the average woman who strength trains two to three times a week for eight weeks gains 1.75 pounds of lean weight or muscle and loses 3.5 pounds of fat." This happens because strength training done right can boost your resting metabolism which means you burn more calories even at rest.
Step 6
Work out hard enough to strengthen your bones. The National Osteoporosis Foundation recommends that women perform one to two sets of exercises that target the muscles in your upper, lower and middle back, shoulders, upper arms and forearms, chest, stomach, hips, thighs and calves. This is important because just like muscles, bones can get stronger and denser with exercise.
Tips and Warnings
- It is important to take classes or work out with a trainer to help you develop your program. Once you learn the right exercises to do, look for ideas in magazines and from videos.
- Stop any exercise that causes neck, shoulder, back or any joint or muscle pain. Never lock your joints when using weights. To prevent injuries never swing or move quickly with weights. Your movements should be slow and controlled versus aerobic exercise where you are moving quickly to get your heart rate up.
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