The Best Strength Training for Women Tips to Learn

When it comes to learning the Best Strength Training for Women tips, it can be hard to muddle through the various sources of information to find the truth. Many women’s fitness magazines and even personal trainers are still holding on to the idea that women should avoid strength training so that they do not begin to look masculine. They repeatedly display women working out with one or two pound weights that actually do very little to increase a woman’s level of fitness.

What is the Best Strength Training for Women Program to Follow?

Every woman’s body and fitness goals are different, so there is no one program that can claim to be the best for every single person.  However, there are certain criteria that every strength training program should meet in order to maximize results. Here are some tips to help you find the right strength training program for you.

Tip #1: The program should involve the lifting of heavy weights at least once per week. In order to reach the maximum levels of fitness and gain lean muscle, it is necessary to lift heavy weights. This means that the little five pound weights you normally use are no longer needed. Find the maximum amount of weight you can lift. As you get stronger, increase the weight amount that you lift.

Tip #2: Keep your body guessing by following a program that has lots of variety. Once you learn the basics of lifting heavy weights, you can branch out and start trying new workouts on a consistent basis. In order to see major changes, you have to regularly subject your body to new moves and higher weights. Each of your strength training sessions should be different.

Tip #3: The best strength training for women routines will help you to identify your weak points and teach you how to strengthen them. Most women are weakest in their thigh muscles, triceps, back and shoulders. Your program should include exercises that specifically target your weakest areas twice per week.

Tip #4: It is never a good idea to skimp on the upper body exercises. At least two of your weekly strength training sessions should work the upper body. If you have limited time during a session, at least make sure to get some upper body exercise in.

Tip #5: Programs that include an extremely motivating trainer are usually very effective. It is good to have a trainer, friend or workout partner who encourages you to do more each time you work out and pushes you past your usual stopping point. Strength training is all about increasing your level of strength by lifting bigger weights on a consistent basis. Complacency will not help you reach your goals.

These tips should be very effective with helping you to find the best strength training for women program. There are many benefits for women to strength train. The big misconception with lifting women heavy weights is that they will look masculine, but in reality, lifting helps women achieve a toned, athletic look.

Strength Training Routines for Women that Work

If you have been huffing and puffing on every piece of cardio equipment at your local gym yet getting no results on the scale, then you might need to increase your strength training. According to national health reports only 21 percent of all women include strength training routines for women in their normal workout routine.

Just two strength training sessions each week can effectively lower your body fat percentage by three points within just a couple of months. This can result in an approximate three inch reduction in your waist. Strength training routines for women also help to create a lean body, higher metabolism and general good health.

Burn More Calories with Less Effort

Even though a vigorous cardio workout uses more calories during the session, strength training results in a calorie burn that lasts for about 24 hours after your session. This means that ultimately, women who strength train will end up burning more calories over time than women who only perform cardiovascular exercises.

As you get stronger, simply add more weight to your strength training routine to maintain the same caloric burn. A study that was published in the Medicine & Science in Sports & Exercise journal discovered that women were able to burn two times as many calories after their strength training session when they lifted 40 percent more weight than usual.

Having a more muscular body also increases your metabolism. Muscle naturally burns many more calories than fat, so even when you are doing cardio, you will burn many more calories than you otherwise would. Ten pounds of muscle typically burns 25-50 more calories per day than ten pounds of fat.

More Significant Changes

The University of Alabama at Birmingham conducted a study that found that among women dieters, those who engaged in strength training exercises three times per week lost about the same amount of weight as those who only did cardio, but their physical change in appearance was much more significant.

The women who lifted weights lost more fat, while those who only did cardio also lost muscle along with some fat. Therefore, even though the women who lifted lost the same number of pounds, they looked noticeably smaller because muscle is much more compact than fat.

Finding the Right Strength Training Routines for Women

Fitness experts suggest starting off with three strength training session per week. During these sessions, it is important to focus on the muscles in the legs, arms and back. Exercises that work many muscles at once are preferred. Squats are a great strength exercise that works most of your leg muscles at one time.

As far as reps go, each exercise should consist of about three sets with 10 to 12 repetitions. You should be using weights that are heavy enough for you to finish each set without losing proper form. As you get stronger, it is a good idea to start varying the weights and reps from moderate intensity to low intensity to vigorous intensity for the best results.

Guide To An Effective Strength Training Program for Women

These days, it is more and more important for people to keep healthy and stay in shape. Keeping fit and capable is especially important over long periods, as the body ages, and it becomes more difficult to perform day to day tasks. Studies show that people who develop an effective exercise regimen and adhere to it are more likely to postpone the negative effects of aging, and having happier, more active lifestyles. Most strength training routines for women, but there is no reason why women can’t have equally high standards in this area as well. In order to develop a Strength Training Program for Women, however, it is important to realize the differences between men and women who are building strength.

First of all, the actual process of exercise changes very little. Many of differences men and women have in their respective programs involve dieting. Diets are an integral portion of any effective program. The primary difference that women will have to contend with is the amount of protein intake. Women do not, on average, eat as much meat as men do, and certainly not in the same amounts. In order to build muscle, it is important to have the right protein intake. Eat enough protein rich food to allow for the development of new muscle proteins in the body. For many women, this will mean eating more meat at higher quantities. Women also tend to burn more carbs pr unit of fat than men do, and should stick to a low carb diet to maximize weight loss.

Actual strength programs themselves do not differ much in their effects on the human body, and are gender neutral in execution. The first step to developing the exercise routine for a Strength Training Program for Women is to make sure all the areas of the body are given enough attention. The focus on each of these areas will differ with each individual woman.

Once your “map” of exercises to strengthen the body has been completed, the next step is to determine how to actually exercise. There are a million different ways and techniques to strengthen the area of the body that you’re concerned with. In the beginning, try several different exercises that focus on one portion of the body, like abs, and do those exercises which feel comfortable, effective, and offer the most coverage.

Plan out your exercise routine in a structured, even fashion. Dedicate one day of each week to one particular muscle group. Start with a low number of reps and weight levels the first week, and then increase the reps and weight levels incrementally. Keeping to a measured schedule is pivotal here, and it both breaks the muscle properly and gives it time to build itself back up.

With discipline, dedication, and the right preparation, an effective Strength Training Program for Women is not impossible. Eat right, exercise correctly, and stick to the routine that works for you. Don’t be afraid to consult a professional, and enjoy the rewards that a healthier body gives you.