It wasn’t long ago when women believed that strength training or lifting weights were only for men. They believed that curling up a barbell will only make their feminine bodies bulky and masculine. They also had a notion that if they stopped lifting weights, the muscle they gained will turn into fat which will make them look even fatter. Because of these beliefs, women stayed away from lifting weights.
It was only in the early 1970s that women athletes were finally advised to also have strength coaches aside from fitness coaches to optimize their performance. Studies show that strength training contributed significantly to an athlete’s performance, making her heart stronger and making her movements longer. From then on, strength training for women as part of training has been essential in maintaining over all fitness both for serious athletes and fitness enthusiasts alike.
By engaging in strength training, a woman builds muscle which decreases her chances of having an injury. And by maintaining muscle mass, that burns more calories than fat, she increases her metabolic rate which prevents her from becoming overweight. Also by building strength, she is building strong bones which fight the development of osteoporosis.
Strength exercises also improve blood circulation which contributes to over all health. A woman who lifts weights is believed to have healthier relationships with her family and peers. She has more energy and stamina that helps her perform more activities in her daily life. Also because of the endorphins released during exercise, she is happier and can handle stress more easily than a woman who does not exercise.
It is never too late to start strength training. Remember that strength training should be done after cardiovascular training for best results. Before performing any strength exercise, one should warm-up and stretch first. By doing this, the muscles and joints are prepared for motion, it also helps reduce injury. Hold stretches for 10-20 seconds and do not bounce. One should stay relaxed in every stretch that she does and make sure that there is a trained professional who will demonstrate the proper strength exercises before doing it.
Make sure that there is proper body alignment while performing the exercise. This is crucial in the effectiveness of each move. Also be aware of the proper breathing technique when executing the movements. Inhale before lifting and exhale when releasing the weight. Never hold ones breath. To achieve results, beginners are recommended to do 8 to 12 repetitions per set of each exercise and workout twice a week. Do not over train and use weights that are too heavy because this will only result in injury.
Results may vary for different body types; some may show changes in just two weeks while other body types take longer time to build muscle. Just be patient and consistent in doing this new routine. Incorporate it in your lifestyle and make it a habit. It will not only improve physical appearance… it will also boost strength and health.
