Strength Training for Women – Tips and Exercises for Real Results

Posted on Tuesday, 9 March 2010 by admin

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You might have heard that strength training isn’t something women should get
into. The gyms are full of women who want to get “toned” but are worried that
building muscle will be bad for them. If you’re tired of being relegated to
little pink weights, now’s the time to take up strength training. You’re not
going to hurt yourself, become unfeminine, or any of the other classic – and
false – worries that women have had about strength training. Here’s how to get
started lifting, get stronger, and have fun.

Is Strength Training for You?

Strength training refers to exercises that require your muscles to exert force
against a kind of resistance. Free weights are one common source of this
resistance. If you take up performing strength training exercises two to three
times a week for just twenty minutes at a sitting, you’ll get amazing results.

Strength training is the fastest way to improve not only the strength of your
muscles, but also your endurance. That means that you’ll be able to do every day
tasks with a lot less effort, and for longer periods. Strength training can help
you feel younger, too. A lot of the muscle tissue changes that happen as we age
are actually caused by not using them. If you force your muscles to work
regularly, they’ll get better at it. Using resistance training, you can improve
your balance and coordination, circulation, and even the strength of your bones
and ligaments.

Weight Training myths

Many women are told that weight training will hurt them, or that they’ll develop
bulging muscles. However, if you think about how hard men have to work to get
muscles that bulge, you’ll realize that it’s unlikely you’ll do it by accident.
On top of that, women’s higher estrogen level cause muscles to become toned more
easily, and makes it hard to create bulges. Improvements are made in the
endurance, strength, and tone of the muscles, but not necessarily in size. As
you tone your muscles, you’ll start to lose fat tissue and your body will get
firmer. If it’s safe for a man to do, it’s safe for you.

Of course, that doesn’t mean you should get into strength training without the
right precautions. Stretch before you exercise to get your joints ready for
motion. That’ll keep you from getting hurt as you lift. Remember to always
stretch until you feel a slight tension, then hold for ten to twenty seconds.
However, you should never bounce while stretching, and don’t stretch to the
point of pain. Stay relaxed the whole time, and always do your stretches before
you lift.

Important Weight Training Tips for Women

There are several important components of strength training.
They include having your body properly aligned and using the right breathing techniques. While you can
sit or stand while doing resistance training, don’t use anything so heavy you
can’t manage at least eight repetitions in a set, since it can damage your
joints and skeleton.
In general,
each set should consist of eight to twelve repetitions. Limit every work out to
one to two sets of a few different exercises to include all the major muscle
groups, and avoid more than two or three sessions a week.

Common strength training exercises include the
side shoulder raise, front shoulder raise, upright row, bicep curl, one arm
triceps curl, and alternated dumbbell press. Talk to an experienced lifter to
find out the correct technique for doing these exercises, and be sure to vary your routine.

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