Getting started with a weight training program is hard for a lot of women because they do not want the bulky muscles that men tend to have. In actuality, women do not have the amount of testosterone that men have and will not gain bulky muscles. Weight training has many benefits, including boosting metabolism, which will help women burn calories. Weight training is also great for osteoporosis prevention and can help tone and tighten the body. Following are a few workouts that are ideal for women.
Machines vs. Free Weights
Machines and free weights are two different types of resistance that are great for increasing strength in women. Free weights, such as dumbbells are easy to use and less expensive compared to machines. Free weights allow women to use stabilizing muscles (abdominal and back) in a more effective manner. Machines take up time adjusting to the body making sure that it is in proper alignment, but are great at keeping the body within certain degrees of motion. It is personal preference as to which women choose to use, however, they should always keep correct postural form and breath in mind.
Warm-Up
Warming up the body before lifting weights will allow for the muscles to loosen up and help prevent injury. Warming up can include walking on a treadmill, marching in place or riding a recumbent bicycle, anything that will get the heart rate pumping and get blood flowing to the body. A minimum five-minute warm-up is recommended.
Duration
It is recommended that women perform eight to 10 repetitions and one to two sets to start. A repetition is the number of times people complete the exercise and a set is a grouping of repetitions. For example, completing bicep curls, women would curl 12 times, rest at least 30 seconds and then complete another set of 12 repetitions. Completing eight to 10 different weight training exercises at least two times per week is optimal for continued success. Women should make sure that they are lifting with enough weight to challenge their muscles, and their muscles should feel fatigued at the end of the repetitions. If they feel like the muscles are not fatigued, they should increase the weight by 5 to 10 percent until they find the perfect combination. Training the body on non-consecutive days will help the body to recover from the last training session.
Stretching
After completing a weight training routine, women should not forget to stretch the muscles that they just worked on. Not only will stretching allow the body to become more flexible it also increases range of motion. Increasing joint range of motion helps prevent injury and helps the joints. Weight lifting will leave the body sore, but stretching helps release the stiffness associated with weight lifting. Stretching exercises can greatly benefit women who suffer from premenstrual syndrome (PMS) or are going through menopause. Stretching the abdominal and lower back region will help alleviate pain associated with PMS. Since stretching is a stress reliever and women get in touch with their body and mind, it will help with hormonal changes during menopause. Holding each stretch for 20 seconds without bouncing the muscles is recommended.
Sticking With the Program
Weight training for women provides excellent results for a toned and lean body and also numerous health benefits. Women should write down exercises that they perform, the weight they lifted, repetitions and sets so that they can see what they have accomplished. They should set small and realistic goals such as increasing the amount of weight they lift after four weeks of progression or adding new exercises. Seeing the results of a smaller dress size, the transformation of the body and the weight they are able to lift are great boosts of confidence and it will have them coming back for more.
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