Monday, July 23, 2007

WEIGHT TRAINING FOR WOMEN


First I would like to address the common weight lifting misconception in the minds of many women today. This is the belief that if they initiate a weight lifting program their muscles will grow faster and soon become muscle heads. Considerable muscle growth making one appear overly muscled generally requires many years of discipline, focus and dedication. As all of you have seen these fantastic bodies in bodybuilding competitions which is a sport.

The good news is for the women who are looking to reduce size is that weight training will make you leaner. Here is a simple explanation is weight lifting has a toning effect on the muscles which is firming and tightening of muscles. This is often seen for those who introduce abdominal exercises to their workout routines as they will see decreases in their waist size even though they don’t see a reduction is fat content from their mid section. This shows that when exercising to reduce size or to be healthier your workout should have the right combination of weight training and cardiovascular training.

Apart from reducing size weight training is very important for women as precautions to avoid some lifestyles diseases especially osteoprosis. The next question should be are all weight training programs safe for women? It is not. I have met some women who work the same weight training exercise program as men. This is not safe as there are some differences in male and female skeletal systems especially in the hip area. Let’s take a look at the parameters of a weight training program for women.

Frequency: Unless sports specific training I recommend to workout 3 days weekly. This is a recommendation looking into past experience that most weight training women is most successful when worked 3 days weekly which gives enough time for recovery between workout days.
Sets: Most experts believe that unlike the traditional workout routines circuit training being optimum for the female weight lifter. By performing circuit routines it will help you to keep your heart rate up within the training zone through out the session which gives some cardio effect on your weight lifting routine.
Repetitions: The number of repetitions performed for each exercise in this case should be ideally 12 to 15 or more. This range is referred to as endurance range. I would not recommend reducing repetitions when working out for toning or health. However the rep ranges will be different if you decide to work on strength or muscle gains.
Weights: To determine the amount of weight you require to most effectively perform each exercise has to be experimented. If you are to perform 15 repetitions for a given exercise start with a weight you feel that you can successfully perform more than 15 repetitions.
Exercises: When choosing exercises it is recommended to use more compound (multi joint movement) exercise like squats, lunges and dumbbell bench presses, apart from this its advisable to choose some multi directional exercises as well.

4 comments:

subcorpus said...

hmm ...
u r really educating a lot of people ...
seems to me there have been a lots rumors and myths in our society eh ?
anyway ... i am one of them ... i always thought that girls shud lift up weghts when they want their bodies ripped .... and compete in some competition ...
i was under the impression that aerobics CDs and DVDs were for the ladies ... withought those weights ...
i guess i was wrong ... and its OK ...
i have been wrong before ... hehe ....
good post bro ... get those girls in shape like fast ...
who wudnt want our girls to look nice eh ?
i'm all for it ... hehe ...

Rankamana said...

very informative but one question bothers me.. can one just use weights to strenghten arms only..what would be the impact? Is it advisable? What is the suggested weight to start with?(medium built healthy person who workouts regularly - swimming, jogging)

PERSONAL TRAINER said...

Rankamana:

Your question will be answered in detail in next question & answer series on next monday (15/10/2007)

Thank u

Anonymous said...

this is really good info...im always interested in toning up exercises....im really v interested