Weight training exercises for women are important for overall fitness and can prevent conditions like osteoporosis. The myth that weight training will make women bulky is false. Full-body training is best, and free weights or machines can be used. Water resistance workouts and group classes are also options.
Weight training exercises for women are an important part of any total fitness plan. Once seen as an exclusively male activity, weight training exercises for women can be just as important and help prevent common conditions like loss of bone density or osteoporosis. There are many great weight training exercises for women that can help lead to a fit and fit physique at any age.
One major myth that needs to be dispelled immediately is the idea that weight training exercises for women will make the female body appear masculine and bulky with muscles. First, few women produce enough testosterone to be able to build the kind of bulky muscle seen in bodybuilders. Secondly, even bodybuilders sometimes turn to dangerous steroids to increase muscle mass because big muscles are incredibly difficult to build even with the toughest of genetics. In general, weight training exercises for women will build tone, strength, and increased firmness, not bulk.
Most fitness experts agree that it is impossible to reduce fat locally, which means that weight training is the best way to address the problems. Full-body training ensures that no muscle group is left behind, and often involves combination movements that work multiple areas at once and give your core body extra work to help you get stronger. Consider doing two to three full weight training workouts per week, even if only light weights are used.
Many weight training exercises for women use free weights or machines. Machines have the advantage of being easily adjustable and helping to correct posture problems, but free weights are generally less expensive and can improve balance and flexibility. If gym membership is out of the question, consider doing free weight exercises at home using a set of light and heavy weights. Women who already have a workout routine should try to start lifting weights with a 3lb (1.36kg) set and an 8lb (3.86kg) set of free weights. For those just starting out, consider a 2lb (.9kg) and 5lb (2.26kg) set, or purchase adjustable dumbbells which can add additional weight.
Water resistance workouts are a great way to exercise with weights without using weights. Performed in a pool or hydrotherapy tank, this type of training uses the resistance of the water as weight. Some gyms and community centers offer aquatic workouts daily or weekly. One of the main benefits of this type of weight training is that it reduces the chance of injury or incorrect posture.
Group weight training classes can be a fun and even competitive way to pump iron for women. Usually done with free weights and other equipment like resistance bands or stability balls, these classes often provide a sincerely motivated instructor and a fun soundtrack. Learning how to keep up with classmates and meet class goals can be extremely motivating for some people.
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