Who said weight training is just for men? There are countless misconceptions and myths related to women lifting weights. These include myths about women getting fat due to weight training, looking bulky or masculine or getting hurt. However, none of these are true. In fact, weight training can offer several advantages to women, but there are some things to know about it in order to get it right. What are they? Let’s take a look.
You can adjust weights according to your needs
When it comes to weight training, the one-size-fits-all approach does not apply. You need to select a weight suitable for your existing fitness level. It is best to begin with lighter weights in order to let your body get used to the movements. Pick a weight that you are able to lift 12 to 15 times without feeling a great deal of fatigue.
Proper form is a must
To minimize the chances of injury during weight training, you have to ensure that you are lifting with the proper form. A proper form entails keeping your back straight, not arching or overextending your back and utilizing your core muscles. You could end up with an unwanted injury if you are careless during weight lifting.
Increase the weights gradually
When you decide to increase the amount of weight you are lifting, you should always do it gradually. You need to take it slow in order to give your body time to get used to the new load. Only after your body has gotten accustomed to the higher weight, then you can add more repetitions.
Combine with other exercises
You should keep in mind that weight training is effective when you want to build strength, but to maximize its benefits, you should combine it with other exercises. You can also add other exercises to your routine, including dynamic stretching, bodyweight movements and cardio.
Use weights with caution
It is true that you can build your strength with weights, but if you do not use them correctly, then they can also lead to injuries. Therefore, it is always best to pay attention to what your body is saying. This means you should take a break when needed. It is always smarter to lift safely instead of getting injured, which will put you down for a long time.
It is a full-body workout
A single session of weight training will put every significant muscle in the body to good use. This type of exercise speeds up the calorie burning process and also gives your metabolism a solid boost. You can perform exercises, such as lunges, squats, pushups, deadlifts, pull-downs, bench presses and calf raises. You can train the muscles in your entire body with a pair of dumbbells.
Women can use weight training to develop strength and achieve their fitness targets, as long as they keep these aforementioned things in mind. They will be able to reap the benefits of weight training without any injury.
