Weight Training Workouts for Women
Weight training workouts for women are for increasing muscle size, increase body endurance and increase energy levels. But weight training also improves the body shape in the process. The benefits of strength training for women are numerous. They include the following:
- Improved posture
- Decreased injuries
- Greater lung capacity
- Improved circulation
- Enhanced muscle tone
- Reduced bone loss
- Lower risk of disease
Weight training workouts for women almost sound like miracle workers but the benefits are just a reflection of the power of strength training. Weight training workouts should be an integral part of any fitness program. Weight lifting should also be done for 30 minutes at a time 3 days a week. For athletic women or women who exercise regularly, the weight training can be done more frequently. If it is done 5 days a week, make sure you are on a program that alternates muscles to prevent muscle injury and fatigue.
Weight training workouts for women that are most effective follow a split routine schedule. The results can be outstanding. On a split schedule, you will do strength training for four days a week. On 2 of the days you can work half of your body and on the other 2 days the remaining body half. The beauty of this kind of workout schedule is that the muscle group routines can be changed from week to week. This prevents boredom and developing muscle "memory". It is a way to kick your workout routine into high gear for your fitness level.
On the first and third days you should work several muscle areas including the butt, thighs, back, calves and biceps. Always work the butt, thighs and back on the same workout days in weight training workouts for women. The muscles are so interconnected that achieving maximum results requires the muscles to be firmed at the same time. On workout days two and four you will strengthen the remaining muscles. They include the abdominals (everyone's favorite), the shoulders, the chest and the triceps.
If you think you will not get aerobic benefit in weight training workouts for women - think again! Strength training provides aerobic benefits also if done properly. You don't use weights to be lazy. You need to do your exercises with weights in rapid succession, bringing the heart rate up. The only caution is to make sure you don't sacrifice technique and form for the sake of speed. Don't rest between the exercises giving the heart time to slow down. If you keep your heart rate up while sweating, you can be assured you are getting aerobic conditioning and muscle toning at the same time. Of course, if you need to keep your weightlifting exercises at a slower pace, aerobic exercises can be added to the program as a separate group.
If you are new to weight training workouts for women, the best advice is to start slowly. Exercising properly is a skill like any other activity. You need to learn proper techniques, do the exercises correctly, and adhere to the program. Break into the weight training workout at a predetermined pace so you don't overdo your exercising. It is very tempting to try to do too much at first and then quit when the pain sets in a few days later. Do warm-ups, stretches and cool down exercises also. This is suppose to be fun and to make you healthier. It is not a kamikaze event that stresses your body to the maximum.
