Many ladies are convinced that those weight lifting things that guys do are not for the gals (guilty as charged!). You may have walked into a gym from time to time and seen the women on the ellipticals and the men with dumbbells – well, no more!
You can and SHOULD incorporate weight training into your weekly workouts, as it increases lean muscle while improving bone density. Also, muscle is more “metabolically active” than fat, which means it burns calories even after you’re done with your workout! Here are some tips to get you weight training
Get that “bodybuilder” image out of your head!
I promise you will not have jacked arms and thighs the size of tree trunks because you have been lifting 8-pound weights or doing squats regularly… I promise. You may think that’s what happens when you start lifting, but weight training helps you burn fat, essentially shedding those extra pounds, not adding them.
What it takes
There are three different components of strength training. You should spend the first 5 to 10 minutes doing light cardio exercises to loosen up and get your heart rate up. Then hit the weights, followed up with a 5- to 10-minute cool down.
Learn the right form
Study up on the right forms for the exercises you plan on doing. You can also always ask one of the trainers at your gym to make sure you are doing it right. It is much easier to learn correctly the first time then trying to correct bad form habits later on.
Stay consistent, and yes, you CAN make the time
Now that you are dedicating some time to build muscle, that does not mean you should be doing 20 different exercises. Stick to the basics and keep consistent. Once you have mastered your weight training regimen, you will able to branch out more, but there’s no use in clouding your head with too many exercises to remember.
Many ladies say they do not have the time to do weight training. All you need is 20 minutes devoted to this two to three days a week. If you are really crunchedfor time, you can do exercises that incorporate different muscles at the same time. Now get liftin’!