Weight Training for women is really no different from any other weight training in principal, it is just that women generally prefer to start with a basic workout to build core strength and tone.
Many women are put off weight training because it has a very masculine image, and women fear that they will bulk up. However, unless supplements and steroids are taken, women will not bulk up when weight training. Weight training will help to reduce stomach fat, and tone the buttock and thigh muscles much more than just cardio exercise alone.
Weight training routines are generally broken down into repetitions (often shortened to reps) and sets. A set describes one exercise done repeatedly for a specific number of repetitions (or until muscular failure) and repetitions are simply the number of times the weight is lifted through its full movement.
The video below provides a great introduction to weight training. Here are the exercises that are covered:
- Squats – the basic leg, thigh and butt workout. Squats are the most important weight training exercise as they work the largest muscles of the body – the glutes. These are the muscles that form the buttocks.
- Bench press – works the chest and arms. Many women are concerned that bench pressing will develop a manly looking chest, however, this is not the case. If anything toning the muscles in the upper chest will give you more support and lift in the areas that matter!
- Upright rows – works the shoulders. A great exercise. Go slow and keep good form. These are best done with dumbbells really to prevent risk on wrist injury.
- Bent over rows – work the back more and the arms slightly. When performing a bent over row focus on lifting with the back muscles and not pulling with the bicep.
- Twist crunches – best way to hit the abs. Perform crunches with your feet up on a bench and twist into the crunch.
Basic Weight Training Techniques for Women
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This video is provided by www.getrealfit.org who provide workouts design to help women workout at home.
Weight training resources
If you liked the look of this workout then there are many website that offer more advanced training, here are a few of our favourites:
- ExRx (Exercise Prescription) on the Net - search by exercise or by muscle, comes with videos and instructions. Plus a nice community.
- Strength Training for Women | Mark’s Daily Apple – if you have not looked at Mark’s Daily Apple before do so. Great blog, helpful advice, well explained.
- Female Training Articles – Bodybuilding.com – Don’t be put off by the name of the photos of incredibly muscular men and women. This is an excellent resource for all things related to weight training. The community can get a little opinionated at times, but then it is one of the largest communities on the Internet so attracts a lot of strange people!
- Take a look at this one first: Train Like A Man – Look Like A Goddess!