Weight Training Routines for Women: How To Start
Many women start their fitness journey by running. Now hooked on a clear path to living a healthy and fit life, it’s time to take things up a notch and expand in the types of workouts done. This includes the start of weight training for women.
There was once a notion that weight workouts for women make females look too “manly” or too muscular. Not only is this not true, but many women decide to start weight training because they want to be strong and get lean muscles.
Health Benefits of Weight Training For Women
For women, weight training has many benefits.
Among the many benefits of weight training for women includes weight loss. While many think cardio workouts are best for losing unwanted weight having weight training routines for women also helps burn body fat.
Weight training burns calories and continues to do so even after the workout is complete.
This means the loss of body fat.
At the same time, women are increasing their muscle mass. This helps to improve overall body composition, giving the woman a leaner figure.
Gaining muscle mass does not mean getting bulky.
Another major benefit for women is the decreased risk of osteoporosis. This is because weight workout for women increases bone density. This is important because this starts to decline after menopause. As a result, stronger bones mean less risk of injury like breaking a bone.
It also reduces the risk of the number one leading cause of death for women, heart disease. Just two days of strength training per week helps to improve heart health while also lowering stress and blood pressure.
Finally, weight training makes women strong. This means having the strength to get things done, while also boosting mood, increasing confidence and leaves the women feeling energized.
How To Start Weight Training
The most important thing about starting a weight training program is nailing down proper form.
Not using proper form leads to injury—not to mention it doesn’t work out that muscle the way it’s supposed to.
This is why starting at the gym is a great way to get into a weightlifting routine. Ask a gym trainer to show you the ropes or take advantage of that free personal training session offered and focus on what machines and moves to do and how to do them right.
But women don’t need a gym membership to start weight training.
Looking up proper form via online videos and follow along.
Get into the routine of weight training once to twice a week. Spend 30 to 40-minutes working out. Think about proper form and slow and controlled movements.
Make sure to take a pause in-between sets to them the muscles recover.
Have a plan.
Don’t just randomly go over to any open machine at the gym and get a few reps in.
It’s a good idea to focus on main muscle groups at a time. This means doing arms, shoulders, and back for the first weight training day and legs and glutes the second day.
Work your way up to a full-body workout, starting with the largest muscle groups. This means glutes, then quadriceps, and hamstrings, since these make up the most muscle mass. Then go for chest and back, then shoulders, biceps, and triceps.
The more comfortable the woman becomes at lifting the weight, the more they can shorten the rest periods in between each set to get to 45 to 60 seconds rests.
Make sure to increase the number of reps and the number of weights over time. Do this slowly to allow the muscles to adapt, but don’t let them become static at a certain weight number.
The Best Weight Lifting Routines For Women
Before even worrying about how to use gym equipment, start with a routine weight training routine at home.
Start with the basics and getting get comfortable doing them before diving deeper into the world of weights.
Master a basic squat before attempting jump squats. Learn how to properly lunge and how to do a push-up.
Grab some dumbbells, a barbell, and an exercise ball. Start with basics like bicep curls, triceps dips, overhead press, and deadlifts.
Aim to get a few different moves in for its associated muscle group in. Make these the exercises for that day’s workout. Then do 10-15 reps and about 5 sets of each.
Here is an example of a weight training routine for leg day:
- Squat -15 reps
- Lunge- 15 reps (each leg)
- Side Lunge- 15 reps (each leg)
- Lying Side Leg Raise- 15 reps
- Plank- 30 seconds
Try this weight training workout for women using basic dumbbells:
- Chest press
- Chest Fly
- Overhead extensions
- Standing Row
- Tricep Kickbacks
- Dumbbell lateral Raise
- Bicep curls
- Hammer Curls
Do as many reps as comfortable with a few seconds rest between each exercise.
This at home or gym routine is made specifically for using a kettlebell:
- Lunge pass-through
- Goblet squat
- Single-Leg deadlift
- Bent Row
- Russian twist
Get toned arms with these moves:
- Back fly
- Front extensions
- Upright row
- Overhead triceps extension
- Shoulder Press
- Front Raise
Once these exercises become familiar, all that’s needed is to write them down and create a customized workout routine for every time its weight training day.
The list of muscle-building exercises goes on and on.
The Power Of Bodyweight Routines
A gym and not even any kind of equipment like weights are needed to get in a great full-body workout.
Known as bodyweight exercises, this is another great way to strength train.
And yes, this still counts as weight training for women because the exercises use the weight from the body to work out the muscles.
Bodyweight exercises include mountain climbers, squats, lunges, leg lifts, burpees, superman, crunches, planks and more.
Set up a bodyweight routine by splitting a few moves into circuits or rounds. The goal is to have three different circuits, with each done twice.
Photo by Form on Unsplash
Examples of a bodyweight routine include:
- Squat to sidekick
- Curtsy Lunge
- Glute bridge
- Donkey kicks
- Russian twists
- Heel touches
- Side planks
Other bodyweight workout ideas for women include buttery crunches, marching bridge, wall squat, bicycle crunches, and so on for forth.
It’s a good idea to take a class online or at a gym to get an idea of how the structure and moves of bodyweight routine. Try a few circuits out and don’t forget to switch things up.
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