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Weight Lifting for Women
Weight lifting for women has been steadily increasing in popularity, but too many
women still mistakenly avoid lifting weights.
The benefits of weight lifting (also known as weight training or strength training)
are impressive. Weight lifting builds and maintains lean muscle mass, it increases
strength, it decreases body fat, it strengthens bones, it helps prevent health problems
such as arthritis and cardiovascular disease, and it strengthens the immune system.
Weight lifting is also the most effective way to reshape the body and improve physical
appearance.
With all of the benefits of weight lifting, why aren't more women lifting weights?
The primary reason why is because many women are afraid that they'll develop big, bulky
muscles if they lift weights. This is a common exercise myth, and it's simply not true.
The reality is that women don't have enough of the hormone testosterone (a key hormone
for building muscle) to develop big, bulky muscles. Without using steroids to unnaturally
alter their testosterone levels, it's not possible for women to develop big, bulky muscles.
The bottom line when it comes to weight lifting is that it's just as important as diet
and aerobic exercise when it comes to getting and staying fit and healthy. Weight lifting
should be a part of every woman's fitness program.
If you're a woman who's decided to start lifting weights, here are three tips that will
help you avoid three of the most common mistakes many women weight lifters make.
1. Do less reps and use heavier weight.
There's a misconception that weight lifting for women is all about performing sets of
high reps using light weight in order to get a more toned look. The reality is that in
order to get a more toned look, you have to increase lean muscle mass. The rep range that
builds the most lean muscle mass is 8-12 reps per set, so the weight you use each set has
to be heavy enough so that you can't perform more than 12 reps in good form.
2. Use free weights.
Many women avoid using free weights (barbells and dumbbells) because weight machines
are easier to learn and use. But some of the most effective exercises you can do are free
weight exercises. Make sure that your weight lifting program includes some free weight
exercises.
3. Use proper form and technique.
Plenty of men use bad form and technique when lifting weights, but many women also
make this same mistake. Using bad form and technique results in less effective workouts
and increases the chance for injury. Use muscle power, not momentum, when lifting weights.
Don't heave, swing or bounce the weight. Lift and lower the weight in a controlled manner.
Concentrate on feeling the muscle that you're working.
In conclusion, if you're a woman and weight lifting is not a part of your fitness
program, it should be. Weight lifting for women is going to keep growing in popularity
as more and more women discover just how beneficial weight lifting is.
Recommended Resource
Full Body Licious
is a comprehensive fitness program developed for women by a woman, and it includes plenty
of weight lifting exercises.
Click here to find out more about Full Body Licious
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