A well-rounded fitness routine consists of two components: aerobic conditioning and resistance training. Commonly thought of as a "guy thing," women may avoid resistance training, such as lifting weights, because of a misconception that building muscle will give them the physique of a man. The fallacy is depriving such women of lean, toned, strong muscles and the physical and emotional well-being they promote. Women are never too old too begin reaping the benefits of weight training.
Definition
Weight training is a type of strength training that uses external pieces of equipment, such as dumbbells, barbells and weight machines to increase muscle strength. These types of routines gradually and progressively subject the skeletal muscles to increased workloads. Since muscles are forced to work harder, they strengthen and grow. A well-rounded beginner routine for women should train all of the body's major muscle groups, including the chest, back, shoulders, arms, legs and abdomen.
Benefits
Weight-training routines help women increase lean muscle mass, reduce body fat and improve bone density, thereby lowering osteoporosis risk. Since muscle is more metabolically active than fat, it burns calories even when the body is at rest.
Jana Klauer, a, research fellow at the New York Obesity Research Center, observes that each pound of muscle gained by weight training translates into an extra 50 calories burned per day. Since one pound of muscle is 30 percent smaller than one pound of fat, people who lift weights often lose a clothes size or two after beginning a weight training program.
Components
A beginner weight training routine for women can consist of three components, according to physical therapist Fernanda Hedmont from the University of Miami School of Medicine. A five- to 10-minute light aerobic or stretching warm-up before lifting prepares the joints for exercise, increases range of motion and helps prevent injuries. The weight-training component of the routine typically consists of eight to 10 exercises that target the body's major muscle groups. Hedmont recommends performing 10 to 12 repetitions per exercise. Cooling down with 10 to 12 minutes of stretching following exercise reduces soreness and prevents muscle cramping.
Time Frame
Women often give insufficient time as a reason for not working out. A woman's weight training routine need not be overly time-consuming to be beneficial. Training with weights two to three times a week for 20 minutes per session is sufficient. If time is a major concern, choose exercises that work multiple muscle groups simultaneously. For instance, when working the legs, perform squats, which target both the front and back upper leg muscles, rather than leg extensions, which isolate the front quadriceps muscles.
Techniques
A beginner weight-training routine for women might include exercises such as bench presses and flys for the chest, lat pull-downs and arm rows for the back, military presses and side shoulder raises for the shoulders, bicep curls and tricep extensions for the arms, squats with dumbbells for the legs and crunches for the abdomen. The Women's Heart Foundation advises performing each exercise slowly with controlled movements using weights that permit at least eight repetitions of the exercise. When standing, feet should be shoulder-width apart and the knees should be slightly bent. Inhale when lifting the weight and exhale when releasing it. Klauer strongly recommends beginners to consult with a fitness professional in order to learn the proper form and alignment required to safely performing the exercises.
References
- Mayo Clinic: Strength Training: Get Stronger, Healthier, Leaner
- Women's Heart Foundation: Strength Training for Women
- Columbia University Partnership for Gender-Specific Medicine: Women and Midlife Weight Gain - The Battle of the Bulge
- University of Miami Medical Wellness Center: Women & Weight Training
- Fitness and Health Science.org: Strength Trainings 7% Solution
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