A Women’s Guide to Weight Training
It has been a long running myth that women who lift weights will automatically become bulky. Unless you are training intensely for a body building competition, taking supplements, and diet cutting, it is almost impossible for you to become as muscular as men.
Lifting weights is proven to help improve your physique, decrease aging, encourage fat loss, improve your balance, and burn more calories. It is a great way to tone up, sleep better and build your confidence.
Interested in beginning your weight training plan? Not sure where to start? No worries, Master Trainer Vince Liguroi has you covered! It’s time to set your goals and get your mind right. If you really want to transform your body you need to be consistent, train frequently, and make every workout count. Here are some tips to help you get started!
1. It’s Okay to Lift Heavy!
According to Master Trainer Vince Liguori, “to stimulate muscle growth, or hypertrophy, a stimulus must be placed on the muscle.” That being said, you have to start by getting out of your comfort zone. Lift heavy weights to strengthen your bones, burn more calories and eliminate extra body fat.
2. Choosing the Right Weight
Liguori explains: “Women often underestimate their strength and, by default, grab the lighter weights. This is a mistake. Instead, choose a weight that can be lifted 10 times, with the last two reps posing a significant challenge.” If at any point you feel your form getting shaky drop your weights. It is always important to make sure you are maintaining good form.
3. Knowing the Correct Sets and Reps
When discussing sets and reps it is important to consider muscle strength and muscle endurance. Liguori explains, “if you choose a heavier weight and do fewer repetitions (e.g., 3 to 6), you’re more likely to gain muscle strength, while lighter weights and higher repetitions lead to gains in muscle endurance.” Therefore, keep this in mind while completing your sets. *Tip: “Complete three to four sets of eight to 12 reps of an exercise.”
4. How Often You Should Weight Train
Consistency is key, says Liguori, “aim to weight train four to five days a week.” Why? Well, we all want fast results! Weight training less than 4 days a week is going to slow down your progress, making it more difficult to see your gains. *Tip: Set your goals. Then track your gains by recording your exercises and weights after every workout.
5. Choosing the Right Exercises
Luckily, there are numerous exercises you can do to gain muscle mass. Liguori says: “Perform exercises requiring larger muscle groups first, such as squat/squat variations, bench press, deadlifts, lat pull-downs and overhead press. Doing so enables you to expend greater energy on these movements, while still being able to perform well on smaller movements toward the end of your workout.” *Tip: Try splitting up your exercises into circuits.
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