Strength Training For Women

Strength Training For Women

Strength Training for Women - Tips and Exercises for Real Results

You might have heard that strength training isn't something women should get
into. The gyms are full of women who want to get "toned" but are worried that
building muscle will be bad for them. If you're tired of being relegated to
little pink Weights, now's the time to take up strength training. You're not
going to hurt yourself, become unfeminine, or any of the other classic - and
false - worries that women have had about strength training. Here's how to get
started lifting, get stronger, and have fun.

Is Strength Training for You?

Strength training refers to exercises that require your muscles to exert force
against a kind of resistance. Free Weights are one common source of this
resistance. If you take up performing Strength Training Exercises two to three
times a week for just twenty minutes at a sitting, you'll get amazing results.

Strength training is the fastest way to improve not only the strength of your
muscles, but also your endurance. That means that you'll be able to do every day
tasks with a lot less effort, and for longer periods. Strength training can help
you feel younger, too. A lot of the muscle tissue changes that happen as we age
are actually caused by not using them. If you force your muscles to work
regularly, they'll get better at it. Using Resistance Training, you can improve
your balance and coordination, circulation, and even the strength of your bones
and ligaments.

Weight Training myths

Many women are told that weight training will hurt them, or that they'll develop
bulging muscles. However, if you think about how hard men have to work to get
muscles that bulge, you'll realize that it's unlikely you'll do it by accident.
On top of that, women's higher estrogen level cause muscles to become toned more
easily, and makes it hard to create bulges. Improvements are made in the
endurance, strength, and tone of the muscles, but not necessarily in size. As
you tone your muscles, you'll start to lose fat tissue and your body will get
firmer. If it's safe for a man to do, it's safe for you.

Of course, that doesn't mean you should get into strength training without the
right precautions. Stretch before you Exercise to get your joints ready for
motion. That'll keep you from getting hurt as you lift. Remember to always
stretch until you feel a slight tension, then hold for ten to twenty seconds.
However, you should never bounce while stretching, and don't stretch to the
point of pain. Stay relaxed the whole time, and always do your stretches before
you lift.

Important Weight Training Tips for Women

There are several important components of strength training.
They include having your body properly aligned and using the right breathing techniques. While you can
sit or stand while doing resistance training, don't use anything so heavy you
can't manage at least eight repetitions in a set, since it can damage your
joints and skeleton.
In general,
each set should consist of eight to twelve repetitions. Limit every work out to
one to two sets of a few different exercises to include all the major muscle
groups, and avoid more than two or three sessions a week.

Common strength training exercises include the
side shoulder raise, front shoulder raise, upright row, bicep curl, one arm
triceps curl, and alternated dumbbell press. Talk to an experienced lifter to
find out the correct technique for doing these exercises, and be sure to vary your routine.

About the Author

Hameed Khan is the author of Weight
Training ebook, "The TEN Commandments of Weight Training", which
aims to teach correct Weight Lifting and muscle building exercises. Dont forget
to check his Weight
Training for Women and Abdominal
Exercises section.

Exercise Myths Help!?

1. If you do not experience some pain from your Workouts, you are probably wasting your time:
myth
fact

2. You should still watch what you eat when you are exercising, in order to maintain a healthy weight:
myth
fact

3. High levels of protein intake are essential to muscle growth when you are working out:
myth
fact

4. Strength training makes women muscular and unfeminine:
myth
fact

5. If you do a lot of crunches you will have “six pack” abs:
myth
fact

6. Specific exercises can reduce the amount of fat on your thighs:
myth
fact

7. Muscles turn to fat when you stop exercising:
myth
fact

8. The abdominal muscles should not be exercised every day:
myth
fact

9. Higher repetitions with light weights will help burn fat:
myth
fact

10. Squats are unsafe for the knees and should be avoided:
myth
fact

1) Myth, you don't always need to feel pain in order to have gains. "No pain, no gain" is a myth.

2) Fact

3) Fact, proteins help to replenish depleted muscle cells and repair them. Good for fueling up.

4) Myth, not necessarily. Unless they have high levels of testosterone and huge amounts of proteins and good carbs, they will not get as bulky.

5) Myth, you need to do more than just crunches to gain a 6-pack. Cardio, crunches, sit-ups, core exercises and resistance around the abs.

6) Fact, certain exercises that target your problem areas will help the most.

7) Myth, if you let yourself go, then fat will build up on top of the muscles.

Myth, abs are one of the muscles that you can actually work on every day without a problem. Reality is that you use your abs a lot without even knowing. Lots of bending, up and down, twisting, and along with regular exercises, it helps to keep them in decent/good shape. So don't get sloppy.

9) Fact, doing it this way, you will help your areas to tone up rather than becoming bigger or stronger. Low reps with moderate to heavy weights will gain you bigger muscles and strength.

10) 50/50, they do put a lot of stress on the knees, but they also at the same time help you tone, build muscle on your legs. I'd suggest that you do some extra exercises that helps out around the knees. Leg extensions, high-knees/knee lifts, etc.

The Benefits of Strength Training +++ YesICanFitness.com

 

---

We hope you liked our selection of Strength Training For Women, here a few more related products that might interest you;

 

---

Other recommended sites for Strength Training For Women

 

---

Strength Training For Women

Tagged with: exercise • fitness • health • strength • strength training for women at home • strength training for women beginner • strength training for women over 40 • strength training for women over 50 • strength training for women runners • training

Filed under: Body Building Exercise

Like this post? Subscribe to my RSS feed and get loads more!