Why should women lift weights?

Ladies, if you want to have a lean and toned body, you need to lift weights. After learning the benefits of weight lifting in this article, take the suggested program and improve your body.

Lifting weights won’t make you big or Hulk-like. But you will gain confidence, stamina and the body you dream of. Your statements like “I’m a chubby stay-at-home mom„; „I’m always active… being active for me means yoga and playing with light weights at the gym„; „I can never understand why I don’t have the slim, athletic, feminine body I’ve always wanted“…they are worthless. In your 30s you can have a more desirable body than you had in your 20s and gain a lot of self-confidence.

Do you think cardio is the key to a perfect body? Think again.

Why is it important to be strong?

Metabolism and muscles: First of all, weight lifting has a fat burning effect. The more muscle a woman has, the more calories her body will burn at rest. So essentially, muscles speed up your metabolism, so fat loss is greater.

Bone Health: Many studies have shown that regular weight lifting can increase bone density. Those of you in your 20s and 30s don’t think about it often, but sooner or later you definitely will. And you really don’t want to be in a situation where it’s too late.

Independence: Being strong will make things easier. Do you know that you have to move the furniture? Well, now you can do it yourself. Maximum three bags full of goods? Now, girl, it’s nothing to you.

Trust: Strong girls exude an intoxicating confidence. I think it comes from knowing that you can do some pretty impressive feats in the gym. When you understand your outer strength, you can increase your inner strength and begin to radiate it. Confidence is a very attractive quality and this confidence born in the gym carries over into all areas of life. I’ve always said if you can do it in the gym, you can do it in life.

Girls, you won’t be cumbersome!

Hormones: most women simply don’t have the testosterone needed to achieve a great physique. Also, women who have bulky bodies, have hormonal disorders or take them additionally. While all women have different genetic characteristics and some are predisposed to greater muscle density and mass than others, a rule of thumb is that you have to gain weight to gain mass.

Ask any bodybuilder and they will tell you that building muscle is not easy. Look at the gym goers, most of them have a minimal amount of muscle even though they are doing their best – like I said, it’s not easy. You can’t turn into the Hulk just because you’re doing, say, squats.

Training model: Just like genetics, your appearance contributes to how you train. Hypertrophy (muscle growth) is not as easy to achieve as you might think, and most bodybuilders work very hard to ensure they achieve the maximum muscle growth possible in the shortest amount of time possible.

I train a lot of women and more than one has come to me complaining that they are too big. Typically, for most women, I schedule 3-5 workouts per week that consist of full-body free weight training (squats, lunges, deadlifts, pull-ups, push-ups, pull-ups, bench press), weight training (crunches, deadlifts), and interval training. The key is to use as many compounds, combinations and full-body movements as possible because our goal is to increase muscle mass and reduce fat, not isolate muscle groups to increase size.

Of course, fundamentally most of it comes down to diet, and a poor diet looks completely different from a solid eating plan. The bottom line is that how you eat and exercise depends on how you look. A full-body workout program and a diet rich in protein, vegetables and good fats is an effective path to fat loss and strength for most women.

Training

Maybe I convinced you. Maybe right now you’re thinking about throwing away the one-pound weights, turning off your elliptical and giving all your strength to the things described. Where should you start?

The following three-day training program is great for beginners, as it unlocks your strength potential and begins to transform your body. I recommend starting each workout with a warm-up, light stretches, planks, bridges, Turkish get-ups.

Day I
The exercises are rotated in a circle. 3-5 rounds. In a round there is no break between exercises. It just rests between the wheels.

Exercise repetitions
Pritupimai (squats) 6-8
Bent barbell row 8-10
Push press’ai (Push Press) 8-10

After the exercises it’s time for cardio. 5-8 rounds. Maximum sprint of 30 seconds. 60 seconds of walking.

Day II
The exercises are rotated in a circle. 3-5 rounds. In a round there is no break between exercises. It just rests between the wheels.

Exercise repetitions
Barbell deadlift 6-8
Push-ups 8-10
Giros siūbavimas (Ketllebell Swing) 15-20

After the exercises it’s time for cardio. 5-8 rounds. Maximum sprint of 30 seconds. 60 seconds of walking.

Third day
Exercise repetitions
Back dumbbell lunges (reverse lunges) 8-10
Pull-ups with palms facing inwards* 5-8
Jumps (Jump Squats) 5-8
*If you can’t pull yourself up, use an assistance trainer

Cardio. 5-8 rounds. Maximum sprint of 30 seconds. 60 seconds of walking.

Lovers, be strong and confident!