Strength training should be an integral part of any woman's fitness routine, report trainers at the New England Wellness Web. Strength training is one of the best ways to avoid injury while exercising, playing sports and in everyday activities. Additionally, since strength training is the primary means to building muscle, it is the best way to achieve a toned and well-proportioned body shape.
Beginners
Build a strength-training program into your schedule two or three days a week to start. Plan to work with weights or resistance machines for about 20 to 30 minutes each time. Break up the workouts into 15-minute spurts if your schedule doesn't allow for 30-minute stretches of lifting. Start with light free weights and ankle weights, ranging from 1 to 3 lbs., depending on your initial level of strength.
Stability balls and rubber tubing are options that many women use at home to replace the workout bench. They can add fun to strength training while helping to develop balance and flexibility and adding another level of tension to the workouts.
Work on the larger muscle groups first. Start on the legs, work through the abs and end with the arms. Rest between repetitions and start with only one set of eight to 10 repetitions. Once an exercise become easy, add reps and weight.
Ongoing
Work all major muscle groups to maintain a balanced shape and maximum fitness. Ongoing strength training requires adding weight as you become accustomed to a certain level. Work muscle groups to fatigue in three sets that consist of about eight to 12 repetitions. Work the lower muscle groups with squats, lunges and leg lifts.
Sit-ups and crunches are ideal strength training and toning exercises that work the middle muscle groups in the abdomen. Use dumbbells, or free weights, to work the upper body.
Include sets that work the chest, shoulders, back and arms. Change your routine by adding weight, adding additional exercises and increasing the number of repetitions you do every six to 12 weeks to keep your muscles challenged and working.
Advanced
Women do not have to be concerned about developing large unsightly muscles that will detract from their trim, toned figure because the testosterone levels in women are not sufficient to build enormous muscles, report doctors at Life Fitness. Genetics pay a large role in determining how big your muscles will develop, but they cannot get as big as men's.
Advanced lifting and strength-training programs for women that include lifting increasingly larger amounts of weight actually may produce greater levels of strength compared to men. Advanced lifters who have lost their excess fat should build longer resting periods into their workouts to build muscle definition. Wait at least 24 hours between workouts on muscle groups to allow muscles to properly repair and grow.
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