“Strength Training is all heavy lifting, and will make me bulky.”. This is actually wrong.
If you don’t like lifting weights, then you can use bands of resistance or your own body weight.
Women often think that strength training makes them bulky. However, due to a lack of testosterone in the body, you are more likely to increase your strength than your size.
Let’s go deeper.
What is Strength Training?
Weight, resistance, and muscular exercises are all part of strength training. Strength training is a physical activity that involves using your own body weight to build muscle mass and strength or equipment such as resistance bands.
Strength training can be done in many ways, including:
- Hypertrophy of the muscle: use moderate to heavy weights to increase muscle growth.
- Muscular endurance: performing high reps with lighter weights or your body weight in order to increase the muscles’ ability to endure an exercise for a prolonged period.
- Circuit Training Full body conditioning that involves little or no rest in between exercises.
For experienced athletes, other types of strength training can be used.
- Strength Training: using heavyweights and low repetitions to improve body strength.
- Power Training: This is typically used to improve explosive movements by combining speed and power output.
Strength training for women has many benefits.
Strength training has many benefits for women, in particular. Here are five of the many benefits.
- It helps to burn calories and reduce body fat.
You will also see an increase in your metabolic rate as you begin to gain muscle. Muscles are more metabolically efficient than fat and, therefore, help you burn more calories when at rest.
- Strengthening the body
Strengthening your muscles and performing daily tasks will help you avoid injury and fatigue. Strength training will not necessarily make women bigger. Due to lower testosterone levels in women, body strength, muscle definition, and tone will increase before body size.
- Bone density is preserved and increased.
Building bone density can also reduce your injury risk. The temporary stress on your bones sends signals to your cells that they need to rebuild stronger. Strong bones reduce the risk of developing osteoporosis and fractures (which are more common in women than men).
- Reduces the risk of certain diseases developing
Weight training can improve cardiovascular health as it lowers blood pressure, increases HDL cholesterol, and decreases LDL cholesterol. It also improves blood circulation in the body. Weight training can reduce the risk of diabetes by removing glucose from the bloodstream and sending it to muscle cells.
- Self-esteem is boosted, and confidence increases.
Exercise helps produce neurotransmitters that improve mood, such as serotonin, endorphins, and dopamine. You can feel more confident, improve your mood, and boost your self-esteem by exercising.
Suggested Exercise Plan For Beginners
Weightlifting can be intimidating for beginners. We’ve created a complete body workout to help you overcome those fears.
You can do these exercises in a small area with just a pair of dumbbells. They don’t need any additional equipment. As you become stronger and more confident, other equipment like barbells or weight plates may be used to increase intensity.
There are also some exercise plans available that focus on home workouts. These can be performed in the gym as well. The exercises can be done in the gym or at home. They are all full-body and have both beginner and advanced variations.
This blog will also discuss the top 5 best exercises for building muscle that you can include in your next workout if you want a change.
How often should I weight train?
If you are just getting started, 1-4 times per week is recommended. It depends on your current fitness level and how much you exercise during the week.
It’s best to begin with two sessions to give your body time to adjust to the exercise and recover. As you become more comfortable with the exercises, a third session and then a fourth can be added.
Get the most from your training.
Strength training can be fun, but to make the most of it, you need to do a few key things:
Start with the basics. You’ll need to master the basic movement patterns to ensure your safety as you perform the exercises. To achieve this, you may want to start by performing each exercise with your own body weight. This will help you get used to the movements and improve your core stability and balance. It will also help you when you start adding weights, as your body will have the ability to handle any extra load.
Select the Appropriate Volume and Load. A weight that you can do 8-15 repetitions in 1-3 sets with good form would be appropriate. If you sacrifice your form to lift heavier weights, it could be that the weight is too heavy. This can increase your risk of injury. If you can do more than 15 reps per set, you are not challenging your muscles, and you should increase the weight.
You may experience muscle pain for a day or two after your workout. It is called DOMS (delayed-onset muscle soreness), and it is common. It is normal, but you shouldn’t be in extreme pain or unable to do your daily activities. Rest enough to allow your muscles to grow and heal.
