There are numerous health benefits associated with consistent weight training. While women tend to be hesitant about lifting because of a fear of bulking up, their physiological differences from men can help prevent building large muscles. Strength training is great for women interested in improving their sport performance or for those who want to incorporate it as a way to improve their fitness level.
Benefits
Women who participate in consistent strength training build their muscle strength and endurance levels, which increases the ability to complete day to day physical tasks. Weight training also improves balance, coordination and self-confidence. An increase in lean muscle causes a rise in resting metabolism, facilitating weight loss. Bone mass increases with strength training, which helps to combat the natural loss of bone density that occurs in women as they get older.
Considerations
The training concepts for women are similar to those for men. The main differences between the sexes are the presence of hormonal levels related to muscle adaption and the ability to increase muscle mass. Women lack the testosterone and growth hormone to put on significant muscle mass.
Exercises
A basic strength training workout consists of exercises that develop all of the major muscle groups, including the chest, back, shoulders, biceps, triceps, glutes, quadriceps, hamstrings, calves and abdominals. The common exercises used to develop these muscle groups are chest press, lat pulldown, shoulder press, bicep curls, tricep extensions, lunges, hamstring curls, calf raises and abdominal crunches.
Volume
The volume of your workout plan, or how many sets and repetitions you complete, depends on your fitness goals. If you're interested in building lean muscle, volume should be higher. Complete three sets of eight to 12 repetitions of each exercise with one to two minutes of rest in between sets. If you're interested in increasing strength levels, the volume of your workout should be lower. Complete three sets of five to eight repetitions of each exercise, with two to three minutes of rest in between.
Weight
The amount of weight you use varies considerably between exercises and depends on your fitness goal and your training volume. Choose a weight that allows you to complete the assigned number of repetitions. For example, if you're focusing on building strength, the weight chosen should allow you to complete five to eight repetitions, no more and no less. Adjustments should constantly be made, choosing a heavier or lighter weight depending on your current strength levels.
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