Are you afraid to lift weights? Is it the vision of bulky muscles that stops you? You might want to reconsider weight training after reading the benefits for women especially as we age.
Top 5 Benefits of Weight Training for Women
- Increases Bone Density. Focus on weight-bearing and muscle-strengthening exercises to build and maintain bone density. Weight-bearing can be high-impact like running, jumping rope, aerobics or low-impact like walking, elliptical and stair-step machine. Muscle-strengthening is where you move your body, a weight or resistance band against gravity.
- Reduces Body Fat. Want to lose that “muffin top “? Abdominal fat has shown to be responsive to aerobic type exercises which increase your heart rate. Suggest 30 minutes 4-5 times a week walking, running, exercise class and cycling.
- Improves Muscle Tone. Most women don’t want to get big muscles they just want to get toned. Visually you want to look good! As you lose body fat your toned muscles will become defined with a firm appearance.
- Burns More Calories. Weight training boosts your metabolism which burns more calories throughout the day. With a combination of cardio, weight training and a healthy diet your fat loss results will improve while toning and strengthening your body too.
- Increased Energy. Always feeling tired? Well the best things to change that is getting outside and physical activity. Take a break every day and go outside for some fresh air. Increase your activity by scheduling your exercise routines so you are more likely to stay committed.
Getting Started with Weight Training for Women
For those new to using weights the best way to start is with a personal trainer. They can teach you the basics, suggest weight size for each muscle group and setup a program for you.
- Focus on these 4 muscle groups one day at a time: arms, back, legs and chest.
- Rest your muscles one full day after a set of the 4 muscle groups.
- Start with multiple sets using reps of 15 then 12 and 8 for each muscle group for 90 days then reevaluate the reps.
- Weight amount should increase by 5 lbs when the last few repetitions become easier.
- Change up your routine every three weeks by using weight machines, free weights, bands and your own body weight.
As you continue your weight training you might decide to join a fitness center or maybe setup a home workout space.
Learn more about weight training for women on Bodybuilding.com for Women
I would love to hear from you! What weight training routines or programs have your tried?
Always check with your healthcare provider before beginning a new exercise program.
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