Women Strength Training


The Art of Weight Lifting

Little did I know that women strength training had many benefits and the myths were not true. I was always reluctant to do any type of weigh training because I didn't want to have mega muscles and look like a body builder.

Women testosterone levels are not high enough for us to bulk up and build big muscles from women strength training. Women testosterone levels are much lower than men and normally women are not capable of building large muscles and neither are men, not naturally.

What I experienced from weight/strength training was not adding muscles but actually dropping dress sizes. The reason is that muscle weigh more than fat and as you tone your body you start to lose fat and replace it with muscle. Initially you might experience higher numbers on the scale but you will start to see smaller sizes.

Since most women have the fear of bulking up due to weight training, they don't actively participate in any type of strength training and miss the benefits of a women strength training program.

With a women strengh training program you can manage

  1. arthritis
  2. back pain
  3. obesity
  4. osteoporosis
  5. low stamina

Strength training is using your body weight, free weights or machines to increase muscle mass, burn calories and reduce body fat. Strength training allow you to use muscles that you may not normally use. As with everything, utilize what you have or you will begin to lose it. The same is true for your muscles.

You want to make sure you are

  • using slow controlled movements
  • you should perform 12 to 15 repetitions
  • you should use enough weights or resistance that by the last rep it's challenging
  • slowly increase the weight or resistance as you get stronger
  • set a goal, work to achieve the goal and continue training to maintain your goal

You can strength train for only 20 minutes for 2 to 3 times per week and reach your goal. It's best to leave 48 hours in between workouts to give the muscles time to repair and strengthen.

Start out by targeting the major muscle groups.

  • abdominal
  • low back
  • hamstrings (back of thigh)
  • triceps (back of upper arm)
  • biceps (front of upper arm)
  • deltoid (shoulder)
  • quadriceps (front of thigh)
  • gluteus (buttocks)

As with all exercise programs, check with your doctor before you start. Find out what works best for you, whether it is at home,at the fitness center, or a personal trainer. Debunk the myth, the benefits of weight training are numerous. The perception that we will all turn into incredible hulk from simple strength training is far fetched.

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