Contrary to popular belief, weight training is not exclusively for men. Women could also benefit from this type of training. Weight lifting can help their body build lean muscle and improve their shape and look. Furthermore, weight training can also boost one’s metabolism. If you are curious about weight training, here are some facts and tips that you should know:

#1: Challenge Yourself by Lifting Heavier Weights

Sometimes, women choose to stick with weights they feel comfortable in and settle with an increase in repetition instead. However, if you want to stimulate muscle growth, you need to challenge yourself by lifting heavier weights. 

The muscles in the body always need stimulation before it shows changes. If you stick to your usual routine, the one you are comfortable with, your muscles might also feel comfortable. Your workout might not produce the improvement you are looking for. 

Consider placing more demands on your muscles by upgrading your weights. However, do this gradually and with the help of your trainer, especially when it is just your first time. Later on, you might discover how your muscles love the added stress, and soon they will reflect all the gains. 

#2: Find the Right Weight

If you are not working with a private trainer, you need to distinguish the suitable weights on your own. Most women underestimate their capacity to lift weights, but the reality is that they can lift so much more.

To determine what you can lift, here is a good rule of thumb: as long as you can lift a certain weight at least ten times, you can make repetitions with it. Take it slowly by doing two reps first and then increase the number of reps as you progress. 

Here are some other notes to remember:

• Always maintain good form.

• When your posture is starting to change, rest first. If you want to proceed, decrease the weight.

• If you perform exercises like overhead presses or bench presses, make sure that you have a spotter to guide you through. 

#3: Understand the Nuances Between Sets and Reps

The ideal sets and reps for muscle building are twelve reps per exercise performed in three to four reps. If you choose a heavier weight than your usual, you can lower the repetitions. Doing the latter could still build your muscles better than sticking to comfortable weights. Stick to that routine if you are after muscle strength.

However, if your goal is muscle endurance, the most crucial part is higher repetitions. If your goal is to build muscle, make sure to take longer rest between your sets.

#4: Lift Frequently

If you want to gain muscles, consistency is essential. Make sure to weight train four to five days a week. Make sure to also track your progress by jotting them down into a journal. That way, you can see how stronger you can get. 

Try to focus on certain workouts or body parts during your weekly training. You can allot a day for upper muscle and a day for lower muscle. Then you can have two days that combine the two. You can also choose to alternate, depending on what you want to train more. 

Conclusion

Women can also weight train and build their muscles. All they have to do is stay consistent with the exercise and challenge themselves. Make sure that you are still performing the exercises correctly and not forcing yourself whenever you feel tired. Rest is essential in muscle building, so include that as part of your training.

If you are a beginner, it is always best to start with the help of a professional trainer. Award Winning Fitness is the number one fitness training community in Pflugerville, TX, and we provide online and in-person fitness programs for all types of fitness goals. Contact us so we can assist you.