Weight training for women involves strengthening your muscles by lifting weights. Also known as strength training or resistance training, weight training for women offers many health benefits and may assist you in reaching a variety of fitness goals. Tools you may use for weight training include dumbbells, barbells, kettlebells, resistance bands, medicine balls or your body weight. However, consult with your health care provider prior to beginning a new fitness routine, particularly if you have been inactive for an extended period of time.
Benefits
Building muscle mass through weight training increases your strength and endurance, allowing improved athletic performance as well as making your everyday chores easier. It also helps with balance and flexibility, lessening your chances of injury during athletic and nonathletic activities. Weight training enhances your body composition, not only by increasing the amount of muscle in your body but also by decreasing your overall body fat. Furthermore, resistance training boosts your metabolism after a workout, helping you burn even more body fat throughout your day. Finally, weight-bearing exercises may improve your bone density, lowering your risk for osteoporosis.
Misconceptions
Although your body shape and your body's response to exercise is largely determined by your genes, in general women have too much estrogen and too little testosterone for weight training to result in big, bulky muscles. Because of this, women often find it difficult to build muscle. Lifting progressively heavier weights -- enough to make you sweat during your workout - is the key to adding muscle mass over time. Another weight training misconception involves the idea that any muscle gained will turn to fat if you stop lifting weights. While it is true that your muscles will atrophy if you don't challenge them with resistance training, your muscle tissue does not have the ability to transform into fat tissue. However, if you lose muscle mass through lack of exercise, your fat stores will be more visible.
Methods
The American College of Sports Medicine suggests at least two sessions of weight training each week, with sessions consisting of eight to 12 repetitions of each exercise. Select exercises that target your major muscle groups, including both your upper and lower body. If you are new to weight training, begin with lighter weights and gradually build up, allowing your joints and muscles to slowly strengthen over time. Consider working with a personal trainer to ensure you are lifting properly, not only to maximize the benefits of your workouts but also to avoid injury from incorrect use of the weights.
Other Considerations
Proper nutrition, partnered with weight training, is essential in helping to guide your desired body composition. Consult with a nutritionist to assist you in selecting a diet based on your fitness goals. Allow sufficient rest between workouts, as well as plenty of sleep each night, to allow your muscles the recovery time they need before you challenge them again. Drink plenty of water to keep your muscle tissue well hydrated.
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