Weightlifting and strength training have always been associated with men. But more and more women are becoming aware of the benefits of weightlifting for their health. According to a recent survey, more than 15 million women exercise weights frequently. Research shows54% are gym members and 76% are women who attend group fitness classes.
However, many women are still unclear about where to start. This ultimate guide to new weight lifting for women is meant to help women get stronger and more confident in the gym.
What is weight training for women?
Weight training for women uses resistance to build and tone muscles. Weight training for women is an effective way to achieve fitness and body composition goals. On the other hand, beginners focus on strength training Compound exercises. These are exercises that activate several muscle groups until you gain enough strength to isolate the muscles and train them to their limits.
6 Reasons Why Women Should Lift Weights
From weight loss to improving heart health and more, here are eight strength training benefits every woman should be aware of.
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Builds muscle mass and strength
While cardio is very important for heart health, strength training is different when it comes to building muscle. Weight training helps women build lean muscle mass, which increases strength and overall fitness.
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Strong joints
Resistance training builds endurance and strengthens joints and reduces the risk of injury. For example, squats and lunges strengthen the joints while simulating functional movement patterns, he says Megan RuppCPT, celebrity trainer and founder of dance-inspired workouts Sculpt Society
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Improves bone density
Weight training can help prevent osteoporosis by increasing bone density. The pull and push of strength exercises put stress on the bone, which in turn activates the bone-forming cells. As a result, bones become stronger and denser.
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Increases metabolism
Weight lifting increases metabolism, and insulin sensitivity, and reduces stress and anxiety, leading to improved metabolic health.
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Improves overall health
Building muscle can boost cardiovascular health, reduce the risk of chronic illnesses like diabetes, and boost mental health and well-being.
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By empowering women
By pushing their limits and achieving their fitness goals, weight training can help women feel stronger and more empowered.
How to start weight training exercises as a beginner
If you’re a beginner woman looking to start weight training, here are some steps to help you get started:
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Set clear goals: Determine your goals for weight training, whether they’re building muscle, losing weight, or improving general fitness.
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Start with body weight exercises: Start by building strength and improving technique with exercises that use your own body weight, such as push-ups, squats, and lunges.
Be sure to consult your doctor before starting any new exercise program, especially if you have any health concerns.
Basic weight workout exercises for women
Here is a beginner weight training workout for women
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Goblet squat
Stand with your feet hip-width apart, hold a dumbbell or kettlebell to your chest, and then back squat. To get back up, drive your heels into the floor. Do 3 sets of 10-12 repetitions.
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Dumbbell chest press
Hold a dumbbell in each hand at chest level while lying on a bench or floor. Push the weight up and away from your chest. The weight should now be at chest level. Perform three sets of 10-12 repetitions.
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Bend over dumbbell rows
While holding a dumbbell in each hand, hinge at the hips, then raise the weight to your side. Lower the weights and return them to the starting position. Do 3 sets of 10-12 repetitions.
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Dumbbell overhead press
Holding a dumbbell in each hand at shoulder height, raise the weight up while standing with your feet hip-width apart. Replace the weights so they are at shoulder level. Do 3 sets of 10-12 repetitions.
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Dumbbell deadlift
Standing with your feet hip-width apart, lean forward at the hips and drop the weights to the floor, holding a dumbbell in each hand. To get back up, drive your heels into the floor. Do 3 sets of 10-12 repetitions.
Remember, start with light weights and gradually increase them as you gain strength. Between each session, take 30 to 60 seconds to relax. Additionally, remember to stretch after your exercise and warm up beforehand.
Beginner weight training equipment for women
If you’re a female beginner looking to start weight training, here are some basic equipment options you can consider:
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Kettlebells: Dumbbells are comparable to kettlebells, however, kettlebells have a unique design that allows for different types of training.
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Weighted medicine ball: Squats, lunges, and Russian twists are some of the workouts you can do with a weighted medicine ball.
Realize that you don’t need all of these tools to get started. Start with the basics and gradually add equipment as needed or as your training progresses.
10 Myths About Weight Training For Women
There are several myths and misunderstandings about women’s weight training that may prevent some women from incorporating strength training into their fitness regimen. Here are ten common weight-training misconceptions for women:
Myth 1: Women who lift weights become obese or very muscular.
Facts: Women have lower testosterone levels than men, making it impossible to achieve a bulky, muscular figure without using performance-enhancing pharmaceuticals. Weight training can help women achieve a slim, toned figure.
Myth 2: Only boys should lift weights.
Fact: Weight training is healthy for both men and women, and it can help women gain strength, increase bone density, and improve their general health and fitness.
Myth 3: Weightlifting is bad for women.
Facts: When done correctly with proper form and technique, weight training is generally safe for women. Weight training, in fact, can help reduce the chance of injury by strengthening muscles, tendons and ligaments.
Myth 4: Women should lift less weight and do more repetitions.
Facts: Women may benefit from using heavier weights and lower repetitions to increase strength and muscle growth.
Myth 5: Stretch marks due to weight training.
Facts: Stretch marks can be caused by a variety of reasons, but weight training is not one of them. Lifting weights, in fact, can help reduce the appearance of stretch marks by increasing muscle tone and reducing body fat.
Myth 6: Cardio is more helpful than weight training for weight loss.
Facts: Both cardio and weight training can help you lose weight, but weight training is especially good for building lean muscle mass, which can help boost your metabolism and burn more calories throughout the day.
Myth 7: Women should only do cardio to get a “feminine” body.
Facts: Weight training can help women create a more “feminine” body by adding curves and definition in the right areas.
Myth 8: Women should only exercise their lower body.
Facts: To achieve a healthy and proportionate physique, women should combine upper and lower body workouts in their weight training program.
Myth 9: Only young women should do weight training.
Facts: Weight training can benefit women of all ages by improving bone density, joint health and general fitness.
Myth 10: Women should avoid heavy lifting during their menstrual cycle.
Facts: Women can continue to weight train during menstruation, and heavy lifting is generally safe if done correctly.
Weight lifting isn’t just for men. Weight lifting does not make women heavier or put them at risk of injury. Women can be successful at lifting weights and receive significant physical and mental benefits from strength training, such as a leaner, more muscular body and improved self-esteem.
Strength and resistance training also has important benefits for bone health, such as increased bone density, which can help prevent diseases such as osteoporosis.
Conclusion
In short, weight training is an effective strategy for women to reach their fitness and body composition goals. It not only increases muscle growth and strength. But it also offers several health benefits, including improved joint and bone health, increased metabolism, and improved overall well-being.
Women can learn good techniques and gain weight slowly by following the routines outlined in this beginner’s master guide. This will keep their muscles challenged and growing. So, whether you want to lose weight, gain muscle or improve your general fitness, try weight training and see for yourself.
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What is a good weight training routine for women?
Women’s training should include squats, lunges, deadlifts, presses and rows as weight-training movements that work all major muscle groups. For each exercise, try to do two to three sets of 10 to 12 repetitions. Women should integrate bodyweight exercises like planks, push-ups, and crunches into their regimen in addition to gentle resistance bands.
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What are the best beginner weights for women?
The ideal female starting weight can vary based on the individual. For strength training, it is often recommended to start with a light weight (about 3-5 pounds) and gradually increase the weight as you feel more comfortable and see results. For cardio machines, starting at 1-2 miles per hour is a decent idea.
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Is 30 too old to start weight training?
30 is not too old to start weight training. In fact, now is a good time to start, since you’ll still get the health benefits of regular exercise and strength training.
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How many days a week should a woman weight train?
Women are advised to exercise two to three days per week. However, it’s important to integrate a variety of activities into your fitness regimen and take a day off to relax and recuperate.
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How long does it take for a woman to see results from weight training?
Results of weight training are usually seen after 4-8 weeks. Consistency is essential, so regular exercise and an adequate diet can help you achieve your goals faster.
