Weight Training for Women: Myths, Benefits & Beginners Guide

 Weight training is a crucial component of a workout that helps build strength and muscle. But many female fitness enthusiasts hesitate to incorporate it in their exercise regimen. Why? They shy away from muscle-building exercises, thinking it would give them a manly bulk.

In reality, this form of training goes beyond bulking up the muscles. Weight training is said to improve your overall health and fitness levels. When you begin your fitness journey, introduce it to achieve optimum fitness and get into the best shape.

What is Weight Training?

Weight training, simply put, is training your body with weights. It improves muscles by making them work against a force. It could be done in the form of weight lifting, suspension equipment, or even using your body weight. Weight training is also known as resistance training. It is an anaerobic exercise that helps you build muscles, lose weight, and reduce the risk of injury.

What are the Benefits of Weight Training?

Whether your goal is to cut excessive fat from your body, improve muscles, or get stronger, doing weight training regularly will benefit you in multiple ways.

Guaranteed Fat Loss

When you perform a heavy round of weight training, it leads to high consumption of oxygen in the remaining hours of the day. When the body uses more oxygen, it means it requires more caloric expenditure, thus burning more calories and helping you lose fat faster and in a guaranteed manner.

Better Muscles

Nothing tones up muscles better than lifting weights. When you begin this form of training, it tightens your muscles and tones them. Lifting weights and challenging your body results in muscle contraction that gives your body a more chiselled and toned appearance.

Good for Stress

Exercise releases happy hormones or endorphins that make you feel good. Today, stress has become a big problem among people of all ages, and it is imperative to release it. Strength and resistance training help you relieve stress. According to a study, this form of exercise also improves memory and cognitive function.

Increased Energy Levels

At first, strength training may make you feel more tired and lethargic. But as you get comfortable with the routine, you will experience increased energy levels throughout the day. Strength training or weight training improves the overall quality of sleep. It means you are more rested and prepared for the next day.

Healthy Bones and Heart

Weight training is one of the best ways to maintain the health of your bones and reduce the risk of heart disease. Regular rounds of weight training improve cardiovascular health by lowering bad cholesterol and increasing good cholesterol. It helps lower blood pressure. Weight training is also one of the best ways to help you reduce the risk of osteoporosis. This condition is very common in women and results in weak bones. For someone who trains with weights regularly, there is a decreased risk of osteoporosis.

Reduced Risk of Injuries

When you weight train regularly, it increases your bone density, which cuts down your risk of an injury. Training helps build stronger connective tissues and tendons. It also plays a role in correcting bad posture and building a better form. Eventually, it results in reduced risk of back injuries, knee injuries, and more.

What are the Myths Around Weight Training for Women?

• The most common myth around weight training for women is that it will make them bulky. But contrary to this belief, weight training doesn’t automatically bulk you up. Women have lower testosterone than men, which naturally limits their muscle growth.

• Many women believe that weight training is only for young women. It is a plain myth. Women of all ages should add weight training to their fitness regimen. This form of exercise helps maintain muscle mass, bone density, and functional mobility.

• Women often anticipate weight training as complicated and intimidating. This form of training can be as simple or as complex as you make it. You don’t need fancy equipment or long hours at the gym. A pair of dumbbells or resistance bands is enough to work out at home.

• Another myth about weight training is that it should only be practiced by women who are into sports. In reality, any woman who wants to stay fit, healthy, and energized can add weight training to her routine.

A Beginner’s Guide to Weight Training

For someone who has decided to introduce weight training in their workout routine, here are some tips to help you get started.

• First things first! You should set clear goals by deciding if you want to lose fat, build strength, or improve overall fitness. It is the first step to guide your training plan. For instance, if you want to build muscles, focus on lifting heavier weights with fewer repetitions. But if your goal is to lose fat, you can combine moderate weights and higher repetitions.

• Always start light. Use weights that do not require too much strength to lift.

• Whatever movement you perform, it is crucial to learn proper technique and form.

• Train yourself with the basics first and then move to more advanced exercises. The basic exercises for weight training include squats, deadlifts, lunges, push-ups, and presses. These movements target major muscle groups.

• Create a schedule and aim for 2-3 weightlifting sessions per week. Allow yourself enough rest for the rest of the day.

• Always start with warming up your body before each workout.

• Combine weightlifting with essential lifestyle changes, such as a healthy diet, adequate sleep, and enough hydration.

• Lastly, track your progress from time to time.

Takeaway

Weight training for women has many advantages over myths and false beliefs. If you want to take care of your body and stay fit in your future years, it is imperative to start weight training at the earliest.