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Strength workouts for women, also known as weight or resistance training, is to improve your body's overall strength through weight lifting. Women's strength training workouts has a ton of benefits in terms of supporting bone health, enhanced fat loss, improved mood, helps combat age-related muscle loss, and preventing injury. An awesome thing about a good strength workout is that it can not be only done at the gym, but also at home with just your bodyweight, resistance band or just dumbbells/barbell.
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Women's Strength Workouts
Strength training is a nightmare misconceived with ‘bodybuilding’ and a ‘muscular stature’. Revise your vision with this one: strength training builds ‘lean muscles’ by targeting multiple muscle groups to increase strength.
Amusingly, keeping in light with the old definition, women never go beyond lifting ‘pink’ dumbbells. Shed the fear ladies; you are not going to look like Sarah Backman the next morning.
Whether you’ve plateaued or aren’t familiar with strength training, begin your gym workout right now. Strength training is targeted to build endurance for athletes, help with recovery.
Here’s a comprehensive guide to strength training and women’s ultimate training guide for beginners:
Why Substitute Aerobics & Yoga with Strength Training?
Women often question about the intensity of workout it takes for strength training and the reason why they should opt for it?
If you aren’t dealing with a major psychological issues or mental ailment, weight training would be a great move towards building strength, keeping in shape, and building leaner muscles. Lean muscles boost hormonal health and bone density, lower blood pressure and cholesterol level and can stabilize blood sugar levels.
In contrast with yoga and aerobics, strength training is a great way for physical and mental strength for a woman that targets specific body muscles at a greater pace. Strength training relieves back pain and neck pain.
Before starting off with the beginners workout for women, familiarize yourself with lessons to be learnt for strength training.
What are Training Splits?
The 2 most common ways of planning a gym routine are a full full body workout or a split workout, most commonly upper/lower splits. Upper/lower split refers to training the upper body one day and lower body the next day. These two splits are great way to target specific set of muscles and achieve required level of health and fitness.
Full Body Gym Workout For Women With Free Weights
Free weights give you a complete control over movement and pace of the workout movement you are performing. Free weights include barbells, dumbbells, kettlebells, and medicine balls.
Hitting the gym unplanned without an instructor can be confusing and demotivating start. How heavy should free weights be? How many reps or sets are optimum for beginners? What are the targeted muscle workout and which ones should you perform? Ultimately it depends on what feels right for your body. It’s better to start with lower weight and lower reps, and if nothing hurts or feelings badly, then it’s OK to go up in weight and reps. It’s best to follow the recommendations of a fitness routine or a personal trainer.
How Much Intensity Is Optimal?
With pink weights, you wouldn’t get a proper training effect. You need to add proper amount of intensity to improve the overall strength level.
As a beginner, your strength level will differ based on your previous workout routine. If you have completed a set of 6 reps, and the last one has been really challenging to the point where you cannot do more than one or two additional reps, you know you have hit the right intensity. Therefore, it’s better to understand where you stand instead of pushing yourself way beyond your capacity.
On the contrary, even if you have more capacity than the sets ask for, get into the routine before you start off with heavier weights or more reps.
The lower rep range is to train with higher weights and you usually will perform about 5 sets. The higher rep range is to train with lower intensity that means you can perform with lighter weights. However, to benefit at an optimum level from your workout, you should swap between both high rep and low rep ranges.
Weight training shouldn’t be done without proper instructions. Begin with simpler workout routines and fluctuate your intensity with weight lifting. Moreover, take the help of your gym fellows, professional trainers, and even online apps to begin with some easy workout.
Still unsure? The last motivation I’d give you if you still feel lazy to move your ass off the couch is 91 years old gymnast Johanna Quaas. Don’t you admire her body? Not even a bit of sagging skin is there!
Let us know in the comments what inspired you to do weight training? Was it worth it?