Weightlifting for Women
I see it all the time at the gym: fitness conscious women with good form and more than a little know-how, doing biceps curls with 5 lb. weights, day in and day out. Some of these same women will push their strength and endurance levels to the max on the treadmill or the elliptical machine; and will lie on a mat in the corner for no fewer than 45 solid minutes doing abdominal exercises. Why, then, are we holding back in the weight room?
For many women, the problem isn’t strength limitations at all, but an all too common fear of “bulking up.” We want to look lean and toned: not huge and bulky, right?
Here’s a solid fact to take with you to your next workout: weightlifting for women can be—should be—real weightlifting: not some tame cousin of the sport. First and foremost it is important to understand that women and men do not gain muscle in the same manner or capacity. Simply put: if a man with the right genetics really hits the gym, increases his protein intake, and possibly ads some supplements to his diet, he has the potential to get huge and bulky. Ladies, I don’t care how much you can bench press: you will never look like Hulk Hogan.
So next time you’re in the gym, really challenge yourself. If you want lean, toned arms, build up some lean, toned muscle by working with weights that really challenge you. If you max out (reach the point where you can’t do any more) in the range of 6-10 repetitions, and do 2-3 sets for each exercise, you’ll be gaining strength and building muscle at a good rate.
Weightlifting for Women: Tips to Really get you Going
- Work all of your major muscle groups, and try to pair opposing groups within a workout, to ensure balance.
- A full body workout will include exercises for: back and chest, biceps and triceps, shoulders and abdominals, glutes and legs (including quads in the front, hamstrings in the back, and calves).
- Pay attention to how you’re feeling during and after each set. If your muscles aren’t fatigued after about 10 reps, it’s time to increase the weight you’re lifting. (Don’t be scared!)
- Switch it up! To keep gaining strength and challenging your muscles, change your workout routine every 2 weeks. You’ll still be working the same muscles: just a bit differently.
- Try something new! Many gyms offer group weight training classes: a great place to push yourself, and learn new techniques and exercises.
And here’s another fun fact: adding resistance exercise like weight training into your workout regimen actually increases your metabolic rate. So you’ll be burning more calories while working out, walking, or even sitting at work than you would without it.
If it’s your first time at the gym, do test out those 5 lb. dumbbells. But if you’ve been working out for a while, change it up and challenge yourself! Your body won’t get huge, but you’ll definitely feel stronger. And who couldn’t use a little extra strength to get us through the day?
Tags: bulking up, full body workout, strength limitations, weight training, weightlifting, weightlifting for women