Weight lifting is an excellent habit. Weight lifting is more popular among men, even though it can be beneficial for women. According to the National Center for Health Statistics, women are only 20% more likely than men to lift weights on a regular basis.
Weight lifting is a great way to improve your health and it has far more benefits than simple cardio exercises. It is also important that women lift weights. Weight-bearing exercise can aid in weight loss and stress management. It can also boost metabolism.
Why don’t women lift weights more often if it is good for them? The answer is, I believe, that women don’t really know where or how to begin. If you are a woman looking to increase your weight training, then here are six top weightlifting methods for women that will help you to get started.
Prepare yourself mentally for training
To complete any program successfully, you must first be mentally prepared. Our brains are 90% more powerful than our muscles. Women tend to be over-thinkers. Strength training begins in the brain.
Imagine yourself doing the strength training you desire. Then, mentally go through all the exercises that you plan to do for the day as if it were you at the gym.
Visualization is the process. Visualization promotes motivating factors and helps you to develop a goal-oriented mentality. This will make it easier for you to stick to your weight training plan.
Periodization
Periodization is the term used to describe the programming of an exercise routine which includes changes in reps, weights and exercises. Weight training that focuses on periodization is beneficial for women because it allows our bodies to recover without having to skip a gym day.
Periodization can be achieved by starting with a weight that you are comfortable with and can do 8-12 repetitions of any exercise. After a few weeks, you can reduce the weight and increase the reps.
Periodization is a training technique that focuses on a proper form, while completing exercises and increasing intensity. This is the only way to see results.
Weights and High-Intensity Training
High-intensity Interval training (HIIT) is one of the best ways to lose weight and burn fat. These workouts can also be performed using only your body weight. However, adding dumbbells and resistance bands to HIIT is the best way to burn fat while strengthening.
A HIIT exercise that includes weights is shown below:
- 20 Burpees
- 15 reps Dumbbell Lunges
- Mountain Climbers in 30 Seconds
- 12 Reps Dumbbell Curls
- 10 reps Dumbbell Lateral Raises
- 35 Second Plank Jacks
- Step-Ups with Dumbbells, 12 reps
- Split Squats with Dumbbells 10 Reps
Repeat the circuit three times
Post-Activation Potentiation
The post-activation technique is a way to activate the muscle before a powerful move. It is best to use a moderate weight to warm up a muscle with a simple exercise (such as a dumbbell curl) before executing a powerful power move.
This type of training is effective because the muscles are “loaded” (or placed in a potentiated condition) when you activate them during the conditioning exercises. They are therefore more sensitive to neurotransmitters that tell the muscle to contract.
Weight training at home may appeal to women who dislike weight lifting in the gym. This can be overcome by purchasing at-home exercise equipment. Synergy Power Rack with a Pulley System is a great piece of home fitness equipment for women who don’t like dumbbells and other loose weights.
Pyramid Training
As you progress through your workout, pyramid training involves decreasing the number of reps and sets. Slow weight loss helps to build muscle memory, and is the most intuitive way to strength train.
This style of training is beneficial to women because they are often new to weightlifting. It’s a great way to improve your form. A better form will help you have a more successful workout.
As an example, pyramid training could be starting with a weight you can do 10-12 repetitions without fail. For the first two sets do 10-12 repetitions of that weight, and then gradually decrease the weight to 6-8 reps. Repeat this during different exercises to target the muscle groups you are working on that day.
Change the Stigma
The best way to help women reap the benefits of weight lifting is to remove the stigma. Women often think that lifting weights will make them appear more masculine or “manly”, but this is not true.
Both women and men can benefit from weight training. Building muscles and toning/maintaining muscle are two separate things. Bodybuilders are very dedicated to eating the right nutrition and doing the correct weight training exercises in order to achieve the results they have. Weight training alone will not produce the same results.
Women who weight train are healthier in general and look as feminine as women who don’t. Weight training is a good habit that will improve your life. Everyone should do it.
Final Thoughts
Women are equally capable of weight lifting, which is an excellent way to maintain a fit lifestyle. If you are new to weightlifting, buying at-home equipment can be a good first step. Practicing these techniques will give you the confidence to begin. Let’s get started, girls!
