Best Weight Training Guide for Women
crunchfitnessindia Weight training for women is also a good thing, just not only for bodybuilders. Every woman can benefit from using weights as it is a perfect way to improve one's health, self-esteem, and strength.
Stop believing in the legendary story that weight lifting will make your body "bulky"; the truth is that it is almost entirely false because of the lower natural testosterone levels in women. Instead, you will get a tight, well-structured body, increased metabolism, and a huge bunch of health benefits.
Moreover, you will gain a slim, toned figure, a revved-up metabolism, and a laundry list of other wellness perks.
Why Weight Training For Women Matters: The Benefits
Adding the process of resistance or strength training to your normal practice has a lot of unique and profound benefits for women of all ages:
Boosted Metabolism and Fat Loss
Muscle is an energy-consuming tissue, meaning that it keeps on consuming more calories even when you are asleep as compared to fat. In this way, building lean muscle mass results in a higher metabolic rate which is at rest, thus it is easier for you to maintain your weight and get rid of the fat stored in the body not only during the workout but also a long time after it.
Stronger Bones
Because of the loss of estrogen, women suffer a decrease in bone density after menopause and are more at risk of developing osteoporosis besides other bone diseases. Weight-bearing or resistance exercise not only stretches the bones but also leads to the production of bone cells, causing the bone density to increase, and this is a very precious advantage.
Enhanced Strength and Confidence
Besides being a great source of strength, everyday tasks become easier when you have more power. It also does good to the person's mental health in which it helps in the reduction of stress and the promotion of self-esteem.
Injury Prevention
Power training not only enlarges the muscular system of the body but also develops the connective tissues which are responsible for the stabilization of the joints and the improvement of the balance and the coordination which are the two factors that reduce the risk of falls and injuries.
Improved Chronic Disease Management
Regular strength training is a powerful tool in managing the risk of type 2 diabetes. Diabetes: By making glucose metabolism more efficient, strength training reduces the risk of diabetes. Besides, cardiovascular health is strengthened through the lowering of blood pressure.
Debunking the Myths Around Weight Training For Women
"Lifting heavy makes women bulky."
Women's testosterone levels are so much lower than men's and thus, it is practically impossible for a woman to gain considerable muscle mass without following a very specific diet and training plan. Generally, weight training gives you the result of a more toned and defined body.
"Cardio is better for weight loss."
During your cardio workout, you are directly burning calories, whereas with strength training you are raising your metabolism which means that your body will continue to burn calories for a few hours or even days after your workout. Therefore, the best plan for losing fat would be the one that includes both.
"Women should only lift light weights."
Building strength and bone density requires you to work out your muscles with more resistance and hence you have to progressively increase the weight over time.
The last few reps in a set should be challenging enough to push you towards stopping but at the same time, you should not be so heavy that your form is compromised.
A Full Body Plan For Weight Training For Women
If you are a beginner, a full-body workout 2-3 times per week with at least one rest day between workout days would be perfect for you. This allows you to learn the basic movements, correct your technique and let your muscles rest.
Instructions
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3 sets of 10-12 repetitions (reps) should be performed for each exercise.
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A rest of 60-90 seconds should be taken between sets.
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Always do a 5-10 min light cardio warm-up and some gentle stretching for the cool-down.
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More important than lifting heavier weights is lifting with proper form.
|
Exercise |
Primary Muscle Group |
Key Form Cue |
|
Goblet Squat |
Quads, Glutes, Core |
With one dumbbell held vertically against your chest, do not let your chest cave, sit your hips back and down, and through your heels stand up again. |
|
Dumbbell Chest Press |
Chest, Shoulders, Triceps |
Bench or floor lying position. Slowly lower the weights until your elbows form a 45° angle with your body, then push straight up. |
|
Romanian Deadlift (RDL) |
Hamstrings, Glutes, Lower Back |
Hold dumbbells in front of your thighs. Slight bend in the knees and back straight. Do the hinging at the hips thus pushing your hips back. Stop when you feel the stretch in your hamstrings. |
|
Seated Dumbbell Shoulder Press |
Shoulders, Triceps |
Core engaged, feet flat on the ground sit position. Dumbbells are pressed overhead until arms are almost straight, then slowly returned to the original position at shoulder height. Do not allow the lower back to arch. |
|
Dumbbell Bent-Over Row |
Back, Biceps |
Back flat and bend forward at the waist. Dumbbells are brought towards your ribs while you pull the shoulder blades together. |
|
Plank |
Core, Shoulders |
Maintain a straight line from head to heels, squeeze glutes and brace core. |
Weight Training For Women: How to Progress?
Firstly, you have to be able to perform 3 sets of 12 reps with good form. Then you should start progressively applying the overload principle:
Increase Weight
One of the best ways to increase your level is to use a heavier weight than usual for your next session (e.g., 2-5 lb jump).
Increase Reps/Sets
What you can do is try to increase the number of reps by one or two or add an extra set to the exercise.
Improve Technique/Tempo
If you release the weight very slowly during the eccentric (lowering) phase of a lift, you will increase the time under tension and your challenge will be bigger.
Weight training is an amazing motivational and empowering journey. Start today, focus on consistency, and enjoy every increase in your strength!
Conclusion
The transition to weight training for women is not just physical health improvement; it's empowerment.
Weight-training myths have been the bottleneck for your progress, but now you are unleashing a powerful tool for lifelong wellness by turning off the noise and tuning into the good news of metabolic health, bone density, and real-world strength.
Imagine the scenario: a light dumbbell set at home for a start, then the weight room at the gym walking into it with confidence. What you must always keep in mind is this: consistency is the key.
Make perfect form your number one priority, have faith in the progressive overload process and on top of it all, let yourself experience the great feeling every time you get stronger.
Don't wait, join Crunch Fitness Noida Sector 120 today. Be strong. Be unstoppable.
Frequently Asked Questions (FAQs)
Q1. What weight training is best for women?
In general, a full-body workout with resistance training that involves compound movements (like squats, deadlifts, and presses) for strength by using free weights (dumbbells, barbells, or kettlebells) is considered as the most suitable weight training for women.
Q2. How many times a week should a female lift weights?
For beginners, 2 to 3 days per week, non-consecutive is the best working principle for strength build-up and recovery. The mature lifters, on the other hand, are generally more adaptable, and they can sometimes do 4 or more days per week with various split routines.
Q3. How to start weight training as a female?
It is better for first-timers to train their whole body with lighter weights or just with their body weight. This will help them learn and practice the correct form. Step by step increase the weight (progressive overload) and concentrate on the major lifts.
Q4. What weight dumbbells should I use for female kg?
Usually, 2-5 kg dumbbells for the upper body of a beginner is a good starting point and for the lower body/compound movements, a single dumbbell of 6-12 kg is suggested (for a Goblet Squat, for example). You must be able to do 10-12 reps with perfect form, and the weight should be challenging.
Q5. What is the best time of day to weight train?
The best time would be the time that you can stick to most of the days. For many, it is early morning or late afternoon/evening, but the exact time is not as important as being consistent.
