One of most growing forms of women exercise is strength training. Strength training promotes: fat loss, metabolic rate increase, bone density increase and restoration, lean muscles mass increase, injury prevention, improved balance, coronary disease prevention, recovery and rehabilitation, sports performance improvement, delayed aging, and figure enhancement.

Before beginning a strength training program, you need to consult a doctor. This will ensure your safety and proper fitness. In fact, creating routines for strength training is one of the trickiest portions of your fitness program. But if you follow the guidelines provided by some personal trainers, then you can increase your chances of becoming successful with your fitness objectives.

  1. You cannot strength train your muscle in one day. Minimum time allocations of 24 to 36 hours must be followed. Consecutive days of doing the exercises can lead to muscle fatigue, possible injury, and overtraining. Rests are required to regain lost energy.
  2. You cannot lose weight instantly. For example losing excess stomach fat cannot be achieved by doing only 100 crunches. Stomach flab doesn’t easily disappear in that way. Overall reduction of body fat must be done first by proper rest, regular exercise, and eating well.
  3. You cannot tone your body immediately. Step by step procedure should be followed. You need to concentrate on one muscle group. Once you are through, you can proceed to your next target. Consider using machines in combination with free weights.
  4. Your strength training programs should be consistent and regular to ensure successful results. Keep in mind that you have gained weight for years, so losing it also takes time. Your strength training requires a change in your lifestyle. Bad habits must be replaced with good ones.
  5. Strength training requires changes every 4 to 6 weeks. It will prevent your body from getting bored and keep workouts more interesting. You need to change your exercise method, and intensity levels. Unchanged routines sometimes stop producing good results in the end. You need to grow from your daily workouts.
  6. Your strength training programs need to be created according to your specific objectives. It can include, hypertrophy, adding bulk, fat loss, or maintaining weight. Every objective has also different methods for acquiring optimal results. If you are interested in body fat loss, your strength training is different compared to increasing bulks in your muscles. You need specific goals to create the best possible strength training program.
  7. Your regular routine should workout all your major muscles 1 to 3 times a week. It includes the triceps, chest, shoulders, biceps, quads, calves, abs, hamstring, and gluts. It creates imbalance if you miss any one of the muscle groups.

Women who follow these guidelines can build an effective and decent strength training program. Achieving a healthy and fit body is safe using weights. So, be ready to achieve that beautiful body you have always dreamt of.

HealthStatus Team

HealthStatus has been operating since 1998 providing the best interactive health tools on the Internet, millions of visitors have used our health risk assessment, body fat and calories burned calculators.The HealthStatus editorial team has continued that commitment to excellence by providing our visitors with easy to understand high quality health content for many years.
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