All about Women and Weight Training


Women and Weight Training

For a long time, weight training has been an activity mostly for males. This is because of the many stereotypical nonsense regarding women and weight training. However, in the past 20 years, women are now turning to this activity for weight loss and achieving an amazing body. Women and weight training are now closely related because of the various benefits of weight training for women.

Benefits of Weight Training for Women

Weight Training Boosts Metabolism

According to studies, weight training increases the metabolism up to 48 hours after a workout. This means that you will be burning calories at a high rate up to two days after a weight training workout. This results to faster weight loss.

Increases and Restores Bone Density

Women and weight training should be inter-related because it is one of the best ways to prevent osteoporosis. Weight training increases and restores bone density. This is important since women’s bone density starts to decrease continuously starting in their 40’s.

Increased Lean Muscle Mass

No, you will not get big and bulky and look like a “she-hulk”. Male and female bodybuilders use steroids to grow their muscles. Normal people don’t have enough testosterone to grow big muscles. However, weight training is very effective in giving you that toned look that most female celebrities have.Do you want to have firm arms or buttocks? Weight training can help you achieve this look by targeting these muscles. Also, the more lean muscle you have, the more calories you can consume without gaining weight/fat.

Other Benefits

There are numerous other benefits of weight training for women such as injury prevention, decreased risk of coronary disease, aid in rehabilitation, anti-depression, etc. This is why women and weight training should really be closely related.

The Perfect Weight Training Program for Women

According to fitness experts, the best weight training program for women is circuit training. This type of training is where a set of weight training exercises is performed one after another with little or no rest in between, with each exercise targeting different muscle groups. This type of training is best because it combines cardiovascular exercise with weight training which results to faster weight loss.

A good example would be a circuit program including dumbbell squats, dumbbell bench presses, lat pulldowns, dumbbell deadlifts, lunges, dumbbell shoulder presses, dumbbell triceps extensions and dumbbell bicep curls. It is ideal to use a weight that only allows you to perform a maximum of 15 repetitions. Repeat the circuit 3-5 times depending on your fitness level. Remember to minimize rest in between exercises in order to keep the heart rate up and to improve cardiovascular health.

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