The Truth About Weight Training For Women!
Are you frustrated that you are not getting the results you want from your fitness regimen, despite putting in hours and hours of working out at the gym? Is that unsightly layer of stubborn fat on your tummy, bum, and thighs refusing to shift, no matter what you do?
In this article, I’m going to explain the solution to your frustrations – weight training. I’ll explain why Weight Training For Women is a must and how this form of training is vital for burning fat, building a toned and defined body and finally realizing your body goals! I’ll provide you with the basic information you need to boost your confidence in weight training and get started today!
Are You Stuck In A Rut?
Bored Of Going Through The Motions And Seeing No Results?
I work as a personal trainer and therefore I spend a lot of time in the gym both training clients and training myself. Over the years I’ve noticed a consistent pattern among female exercisers and this is the same for every gym I’ve ever been in.
The vast majority of females I see exercising in the gym will spend most of their time on the cardiovascular equipment working at a steady pace for a medium-long duration. Typically they will barely break a sweat or get breathless. (Of course, long-distance steady-state cardiovascular exercise can help with weight loss but it won’t help you build the strong, toned and defined body you wish for). Some will then make a brief trip to the weights area and try a few different exercises but usually with no real conviction or understanding of what they are doing. I will hazard a guess that if you’re reading this, this scenario probably seems quite familiar to you, am I right? Are you falling into this trap and not seeing any progress towards your goals?
The Myths & Misconceptions Of Weight Training For Women
I firmly believe the main reason why most women completely avoid weights is through lack of education and the fear of the unknown. I also know for a fact that the women who have taken the time to learn about weight lifting and incorporated it into their training program will typically be the ones with the best physiques. They’ll be the ones with the toned arms, legs, and abs that you wish you had too. Well, guess what, you can! I hope by the end of this article to change your perspective of weight training and help you realize that it’s not as scary and complicated as you think! First of all, let’s look at some of the myths surrounding weight training for women.
Weight Training For Women, The Truth Explained
#1 – Weight Training for women Will Give her Huge Muscles & Make her Look Masculine.
It’s physiologically impossible (or at least extremely unlikely) that women who lift weights will grow huge muscles. That is because the process of muscle building is very complex. It requires a considerable intake of excess calories daily, dedicated heavy weight lifting and of course the hormonal influence – testosterone. Women just don’t have enough testosterone to build huge muscles. Instead, your muscles will become stronger and will look more defined.
#2 – If You Stop Weight Training Your Muscles Turn Into Fat.
Muscle and fat are two completely different types of tissue so muscles cannot turn to fat. If people stop training they may lose some muscle tissue due to inactivity and consequently, their metabolism will slow down which in turn can be attributed to gaining weight. This is the main reason why people tend to put on weight after ceasing weight training. Dietary considerations also have to be taken in to account.
# 3 – More Repetitions = More Toning
Women that do weight training, most will do somewhere in the region of 15-20 repetitions for one or two sets and think this is the best method for ‘toning’. In actual fact, by doing 15 or more repetitions you are training your muscular endurance. This may become important in sporting activities but it’s impractical for improving muscular strength and definition (what you want!). For best results aim for between 8-12 repetitions with a heavier weight than you would normally do for 15 repetitions. By the last repetition, you should ‘feel the burn’ and struggle to complete another repetition. This is called temporary muscular failure and is the stimulus required to build a strong, defined body. Aim for 2-3 sets per exercise.
Ok, with that out of the way you really don’t have an excuse not to get started! If I haven’t convinced you already the next chapter will list the extensive benefits of regular weight training for women.
The Benefits Of Weight Training For Women
…..And How YOU Can Benefit Too
I hope by now you have a better understanding of weight training for women in general and feel more confident about giving it a go. I’ll now talk you through the benefits of weight training and why it should be an integral part of your training routine.
There is no doubt that regular weight training combined with a healthy diet and cardiovascular training is the best way to achieve a toned, defined body, However, the list of benefits goes far beyond that
#1 You Will Lose Body Fat
Studies have found that the average woman who does strength training two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. This is fantastic news and as you increase your lean muscle mass, you increase your resting metabolism and burn more calories, all day long! Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up.
#2 You Will Develop A Strong, Lean & Toned Look
As discussed before, women who train with weights won’t develop huge masculine-looking muscles. Instead, you will develop muscle tone and definition.
#3 You Will Be Physically Stronger
Being physically stronger will make daily living easier and you’ll be less dependent upon others for assistance. Chores will be easier, playing with the children, carrying the shopping bags and laundry will no longer be a challenge. What’s more, being strong reduces the risk of getting injured when performing tasks like these. Research studies conclude that even moderate weight training can increase a woman’s strength by 30 to 50 percent and that these gains can be achieved at the same rate as men!
# 4 Decreased Risk Of Osteoporosis
Weight training for women can increases bone density by as much as 13% over a 6 month period. If this is coupled with an adequate intake of calcium this is your best defense against osteoporosis.
#5 Enhanced Athletic Performance
Weight training for women can improve athletic ability in all but the very elite athletes. Regardless of your chosen sport, strength training has been shown to improve overall performance as well as decrease the risk of injury.
#6 Reduced Risk Of Heart Disease & Diabetes
Weight training for women can improve blood circulation and help reduce the risk of cardiovascular heart disease. It can improve cholesterol levels, lower blood pressure and increase glucose utilization by the body which is beneficial in reducing the risk of developing Diabetes.
#7 Reduced Risk Of Injury, Back Pain & Arthritis
Weight training for women is not only building stronger muscles but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury and muscular pain. Weight training can also help to reduce arthritic pain and strengthen joints.
#8 Reduced Risk Of Depression & Other Mental Illness
It has been clinically proven that regular weight training can prevent depression and reduce the symptoms in those already suffering from depression. Women who strength train commonly report feeling more confident and capable with an improved outlook on life.
So there you have it – weight training for women will slowly and modestly improve their body composition by having less fat and a more toned, defined muscles to show off!