Start weight training for women if you want to improve your fitness, tone your muscles, and lower your risk of heart attack.
Women have a small advantage attributed to nature. After all, they accumulate fat in strategic places that make the body look very proportionate. However, it’s okay to lend a hand to nature and take advantage of these weight training tips for women.
There is a stereotype that only men can lift weights. Another common belief is that if girls lift weights, they become extremely muscular. That’s not true.
The fact is that weight training for women can be very beneficial. Therefore, it is the task of your instructor to provide you with the proper weight to develop the muscles according to your body.
Weight lifting dates back to ancient Greece and, over time, has been perfected until different types of weights and exercises are developed. Still, it brings incredible benefits to the body, both in terms of health and aesthetics.
Weight training for women Why use weights?
You should know that men and women have different abilities. However, this does not mean that weight training is not recommended for women.
However, men and women have different hormonal processes. Therefore, lifting weights does not necessarily mean that women become extremely muscular.
Body toning: training for women who use weights
A woman’s body is like a diamond in the rough. In other words, they already have all the potential, but they need to go through different processes to finally become a polished diamond.
In other words, women can already have a beautiful body. However, through training they can achieve a body that will make them feel fantastic.
Benefits of Weight Training
Why train with weights? Simple, because it brings numerous benefits in a short period of time:
- Burning fat
- Strengthen bones, ligaments and joints
- Reduces the risk of heart attack
- Accelerates metabolism
There are different types of weights, you can choose, for example, the water kettle. If you’ve never worked with weights, it’s recommended that you buy one between 4 and 6 kg to start with. In addition, you can use ankle weights or fill water bottles with sand and use them as weights.
There are some important things you should know before you start weight training for women:
- Eat plenty of protein and vegetables. The body needs energy to complete the workout so you don’t feel bad during the day.
- Warm up before training: Warm up well before you start exercising with weights. This will prevent muscle cramps or injuries.
- Cardio: Do cardiovascular training at least twice a week. This way, you will oxygenate your muscles, you can do HIIT or LISS.
- Stretching after training: Do a good stretch after training to loosen muscles.
- Rest well: During rest, muscle repair processes take place, so all your body needs after training is rest.
Now is the time to show weight training for women. This training can be done two or three times a week. Also, it’s good for other days to have cardiovascular training, and always remember to leave a full day of rest. Now is the time for your workout!
This first training exercise is characteristic of CrossFit. The squatting position is done by holding the weight firmly at chest height, and from that position doing the squatting position.
Do not concentrate energy on the shoulders. Your energy should be concentrated on your legs, abdomen and, of course, your weight-bearing arms.
Do 5 sets of 12 repetitions, try your best to avoid mistakes that could cause injury or reduce the effectiveness of the exercise. Click here for errors to avoid when squatting.
Place yourself firmly and hold a weight on each arm, bend your elbows (weights should be shoulder height and elbows down). Now raise one arm and always keep your shoulders down. Then, return to the starting position and do the same with the other arm, do 3 sets of 20 repetitions.
Place the weights on the sides, they may be slightly in front of the feet. Stand in a squatting position, bend your knees to get close to the floor and keep your back straight.
Then maintain weight and return to starting position. When doing this exercise, you should be careful not to lift your heels off the floor, do 2 sets of 15 repetitions.
Lateral flexion of the trunk
Stand firm with a dumbbell in your right hand and left hand at head level. Now turn your back to the right and return to the starting position, this is a repetition. Do 3 sets of 15 repetitions, this exercise works the abdomen and waist.
Get down on the ground and bend your knees. This exercise is like doing traditional sit-ups. Hands, on the other hand, won’t be behind your head, but will hold your weight on your chest. In this position, do 3 repetitions of 10 abdominals.
These five exercises form a workout for women with weights that tone the buttocks, legs, and abdomen. In addition, this workout will shape the silhouette and strengthen the muscles.
Do not abuse the training with weights, it is good that the muscles have time to rest. Now that you have this training, it’s time to put it into practice!