12
August
2013

Why Women Should Add Weightlifting to Their Daily Workout Regimen

Good weightlifting exercises for women

Many women believe that lifting weights can give them an undesirable, bulky physique causing many to avoid them when they hit the gym. On the contrary, weight lifting can give you that complete body transformation you’ve been looking for, and here’s why.

A huge reason many women do not weight lift is because of the dreaded belief that they will become too masculine. Actually, a woman’s body does not make the hormones needed to build such large muscles that men can easily obtain due to their testosterone levels. Incorporating weight lifting will leave you with a toned yet feminine physique.

Weight lifting can also promote weight loss more so than any cardio routine that most women do. This is because muscle continues to burn fat and calories even when at rest, so even after a great workout your body can burn up to 100 more calories! As you gain more muscle, you will notice your body weight remains more consistent since muscle is continuously burning calories. Also, weight lifting can increase women’s bone density. Many women can easily become deficit in calcium that is desperately needed to keep bones strong and healthy. Having a greater bone density decreases your risk of injuries as well as osteoporosis and arthritis. Weight lifting can also help reduce your risk of diabetes. Diabetes is a disease in which one’s blood sugar is unstable and typically higher than the average person’s. Weight lifting and cardiovascular exercise burns off this excess sugar. Not only that, but weight lifting can lead to a more independent and stronger you.

When you first start to incorporate lifting into your workout routine, it may take a toll on your body. It’s best to gradually incorporate it every other day, and start with weights that you are comfortable and confident with. If you are sore, take a day to recover. Alternate with ice and heat on any sore areas, and make sure to stretch. As you gain strength and confidence in what your body can do, continue to add weight and repetitions into your exercises. It’s also important to do a variety of different exercises that work different muscle groups in each region of your body. Doing several upper and lower body exercises help to target different muscle groups can lead to an overall toner you. The most crucial things to remember about weight lifting are to learn the proper form for each exercise, and to only do what your body allows. Lastly, don’t give up. It may take some time to see results, but keep your eye on the prize.

Categories: Exercise

4.0/5 rating (1 votes)

Day 1 - Legs

  • Squat (8-10 repetitions)
  • Split Squat (8-12 repetitions)
  • As you become more proficient with this exercise you can add dumbbells (5-15 pounds to start)

  • Reverse Lunge (8-10 repetitions)
  • As you become more proficient with this exercise you can add dumbbells (5-15 pounds to start)

  • Glute Bridge (30-60 seconds)
  • Repeat this circuit 3-5 times then pick your favorite cardio exercise to do for 20-30 minutes.

    Day 2 – Arms

  • Pushup (10-15 repetitions)
  • Inverted Row (10-15 repetitions)
  • Chin Ups (8-10 repetitions)
  • Alternating Dumbbell Press (5-10 pounds to start; 8-12 repetitions)
  • Repeat this circuit 3-5 times then pick your favorite cardio exercise to do for 20-30 minutes.

    Day 3 – Abs

  • Standard Plank (30-60 seconds)
  • Side Plank (30-45 seconds)
  • Reverse Crunches (10-15 repetitions)
  • Stability Ball Plank Roll Out (8-12 repetitions)
  • Repeat this circuit 3-5 times then pick your favorite cardio exercise to do for 20-30 minutes.

    Nutrition Facts

    12
    August
    2013

    Why Women Should Add Weightlifting to Their Daily Workout Regimen

    Good weightlifting exercises for women

    Many women believe that lifting weights can give them an undesirable, bulky physique causing many to avoid them when they hit the gym. On the contrary, weight lifting can give you that complete body transformation you’ve been looking for, and here’s why.

    A huge reason many women do not weight lift is because of the dreaded belief that they will become too masculine. Actually, a woman’s body does not make the hormones needed to build such large muscles that men can easily obtain due to their testosterone levels. Incorporating weight lifting will leave you with a toned yet feminine physique.

    Weight lifting can also promote weight loss more so than any cardio routine that most women do. This is because muscle continues to burn fat and calories even when at rest, so even after a great workout your body can burn up to 100 more calories! As you gain more muscle, you will notice your body weight remains more consistent since muscle is continuously burning calories. Also, weight lifting can increase women’s bone density. Many women can easily become deficit in calcium that is desperately needed to keep bones strong and healthy. Having a greater bone density decreases your risk of injuries as well as osteoporosis and arthritis. Weight lifting can also help reduce your risk of diabetes. Diabetes is a disease in which one’s blood sugar is unstable and typically higher than the average person’s. Weight lifting and cardiovascular exercise burns off this excess sugar. Not only that, but weight lifting can lead to a more independent and stronger you.

    When you first start to incorporate lifting into your workout routine, it may take a toll on your body. It’s best to gradually incorporate it every other day, and start with weights that you are comfortable and confident with. If you are sore, take a day to recover. Alternate with ice and heat on any sore areas, and make sure to stretch. As you gain strength and confidence in what your body can do, continue to add weight and repetitions into your exercises. It’s also important to do a variety of different exercises that work different muscle groups in each region of your body. Doing several upper and lower body exercises help to target different muscle groups can lead to an overall toner you. The most crucial things to remember about weight lifting are to learn the proper form for each exercise, and to only do what your body allows. Lastly, don’t give up. It may take some time to see results, but keep your eye on the prize.

    Categories: Exercise

    4.0/5 rating (1 votes)

    Day 1 - Legs

  • Squat (8-10 repetitions)
  • Split Squat (8-12 repetitions)
  • As you become more proficient with this exercise you can add dumbbells (5-15 pounds to start)

  • Reverse Lunge (8-10 repetitions)
  • As you become more proficient with this exercise you can add dumbbells (5-15 pounds to start)

  • Glute Bridge (30-60 seconds)
  • Repeat this circuit 3-5 times then pick your favorite cardio exercise to do for 20-30 minutes.

    Day 2 – Arms

  • Pushup (10-15 repetitions)
  • Inverted Row (10-15 repetitions)
  • Chin Ups (8-10 repetitions)
  • Alternating Dumbbell Press (5-10 pounds to start; 8-12 repetitions)
  • Repeat this circuit 3-5 times then pick your favorite cardio exercise to do for 20-30 minutes.

    Day 3 – Abs

  • Standard Plank (30-60 seconds)
  • Side Plank (30-45 seconds)
  • Reverse Crunches (10-15 repetitions)
  • Stability Ball Plank Roll Out (8-12 repetitions)
  • Repeat this circuit 3-5 times then pick your favorite cardio exercise to do for 20-30 minutes.

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