Weight training builds muscle mass, which, contrary to what many women believe, does not necessarily mean bulking up. Most women do not have the body type to attain large, bulky muscles, even if they weight train excessively.
What a strength training program can do is create lean muscles, which helps not only with strength but also with overall fitness. Muscles also give you stability and better balance, and having more muscle means that you burn more calories when at rest.
How to Begin Your Weight Lifting Program
Remember: You don’t need fancy strength training equipment. Start lifting weights with a simple set of dumbbells. Exercises that use your own body weight, such as pushups and squats, are also effective.
- Start by weight lifting a maximum of three times per week. Muscles need rest periods between each workout because it’s during rest time that they repair and grow.
- You have a couple of options for your training program: you can alternate muscle groups each time so that each group has time to recover. For example, do biceps and triceps one day, chest and back the following workout and legs on the final one. Or for a great calorie burn, do each muscle group in quick succession in the same workout so your heart rate stays up while you’re working your muscles.
- Do three sets of each weight and no more than 10 to 12 reps in a set. If you can easily do 12 reps, it’s time to increase the weight.
How to Complement Your Strength Workouts
You can’t lift weights and do nothing else and expect top results. Here are some extra ideas to help you get the most out of your weight training.
- Start each workout with some cardiovascular exercise. This will get your heart rate up and warm up your muscles.
- Stretch after each workout. Flexibility is an important part of fitness that can help keep you from injury.
- If you’re cutting your calorie intake to lose weight, make sure you continue to eat enough protein. Muscles need protein to grow. Try including a small portion of low-fat protein, such as fish or chicken, with every meal and snack.
- For best results, combine your weight training with a low-fat diet. This will help you lose fat that is covering your growing muscles. Reduce your consumption of high-fat baked goods, red meat and dairy products. Choose low-fat dairy, leaner meat and plenty of fresh fruits and vegetables. This type of diet will not only help you lose weight but also give you the energy for your workouts.
Adding strength training to your workout routine help you lose weight even as you gain muscle. You’ll benefit from being stronger, reducing your body fat and fitting into those smaller jeans.
