When you hear about strength training, what might come to mind are bodybuilders with hulk-like figures. This leads many women to think that strength training just isn’t for them. However, don’t put the weights down just yet! Including a little resistance to your workout will not only assist you become stronger – it also brings about many other health benefits for the ladies.
What Are The Advantages Of Weight Training For Women?
Strength training is so vital for both men and women, but we’re a huge advocate for women picking up weights. This is why:
- Strength training increases your metabolism.
- Strength training builds lean muscle (without a chance of getting bulky).
- Strength training effectively burns body fat in order to help women lose weight.
- Strength training lowers the risk of heart disease (which is the number one killer of women).
- Strength training boosts mood and reduces stress.
How To Get Started With Strength Training
Bodyweight exercises are a sort of strength training which can be done anywhere by utilising your body weight as a form of resistance. In addition, these exercises can be tweaked in order to suit your ability level, which makes them accessible to beginners.
Chair Dips Targeting Arms
For this exercise, all you require is a sturdy piece of furniture, such as a chair or a coffee table:
- Place this piece of furniture behind you.
- Face yourself away from the chair or coffee table. Place your hands on the edge of the seat or the edge of the table, shoulder-width apart.
- Straighten your arms and then bend your knees so you’re nearly in a seated position.
- Gradually lower your whole body by bending your arms to a 90-degree angle. Maintain that position for a second before straightening your arms and then repeat.
- If this is too simple for you, put a heavy book on your lap in order to increase resistance.
Lunges Targeting Legs
- Ensure that you stand up straight with your feet hip-distance apart and then tighten your core.
- While keeping your posture upright, step forward with one of your feet until your rear knee nearly touches the floor.
- Keep the front foot flat and then lift the back heel. Push yourself back up and repeat.
Crunches Targeting Abs
- The first step in lying down flat on your back on a mat or a soft carpet.
- Place your hands behind your head.
- Bend your knees and make sure that you keep your feet firmly on the floor.
- Lift your legs off the floor and then cross them. Keeping your hands behind your back – as well as your lower back fixed to the mat – curl up and outwards so that your shoulders and the top half of your torso are off the mat.
- The movement is comparable to that of a sit-up, but don’t go up all the way. Hold for 5 seconds, slowly lower yourself down and repeat.
If you would like to learn more about strength training then you need to do our Personal Training Diploma. Find out more by following this link.