Muscle building and strength training is a great way for women to lose weight and tone up. Building muscle has many benefits. Building muscle will increase your metabolic rate and burn fat faster. Also, as women age, it is even more important to do an activity that is good for the bones and weight training is one such activity. So it’s important in incorporate both muscle and strength training into your exercise routine.
Women’s Weight Training Tips
1. Three times a week. Just like in any other kind of exercise, it must be done at least three times a week in order to make it more effective in delivering your desired results. Three times is the ideal number because more than three times would not allow proper time for your muscles and your body to recover and heal.
2. Weight-Cardio intervals. The key to an effective workout is having intervals. You can’t live on jogging or weight training alone. A successful workout should be comprised of both. Women require more effort in maintaining their physique or in burning fat as compared to men, and a proper workout consisting of both weight training and cardio is necessary. Cardio and weight training work hand in hand to burn fat, speed up the metabolism, and increase endurance and resistance.
3. Gradually increase amount of weight over time. Once your body gets used to a 5 pound weight it will not be as effective. The point of slowly increasing your weights is to challenge your body. The number of reps and sets can be easily adjusted to accommodate your capability to lift a certain weight level as well.
4. Stretch and cool down after weight training. In order to avoid cramping and to help your muscles relax after working so hard it’s important to stretch the whole body and have a proper cool down after weight training.
Studies have shown that lifting weights builds up your bones, increases your metabolism, reduces body fat, and improves balance. When you start a weight lifting program it is important to set goals, learn proper technique, be consistent, work all of your muscle groups and always be patient with yourself. Building muscle takes time usually 4 to 6 weeks before you start to notice any changes. Use these women’s weight training tips to help you get started on your journey today to become fit and healthy no matter what your age.
