Strength training for women is first of all strengthening exercises, free weights, training equipment in sitting position and elastic band (expander, tourniquet) – safe and effective for adults of all ages, including not in full health.
People with health problems, including heart disease and osteoarthritis, benefit from lifting weights 2-3 times a week. An active lifestyle that includes both strength training and aerobic exercise greatly affects the better for physical and mental health. Physical activity preserves bone mineral density and improves blood glucose control, sleep quality and overall quality of life (CDC, 2011).
For those women who are interested in implementing a strength training program for women in their plan for improving and improving the quality of life and for those women / girls, some focus on femininity, attractiveness and sexuality, this article contains recommendations for improving the upper and lower body, guidance to increase muscle endurance, strength and beauty of the body.
Choose the appropriate weight for strength training for beginner women
If you are new to strength training for women, exercise with light weight or less resistance allows your body to properly learn the movements as you develop muscle endurance. Initial successes in increasing strength during the first few weeks of strength training for beginner women can be attributed to improving the efficiency of the central nervous system, while you build new neural connections that stimulate muscles to contract.
Beginners should choose a weight that allows them to perform in the range of 8-15 repetitions of this or that exercise, maintaining a correct posture. For women who have a medium to advanced strength training experience, you need to choose a heavier weight with which you can perform 8-12 repetitions, with the ultimate goal of performing strength training approaches with even heavier weights in the 1-6 repetition range. We also recommend: Testosterone for Muscle Growth.
Train for endurance before training for strength
The strength of the muscles and their endurance at opposite ends of the continuum and can not be optimally developed simultaneously. Endurance, which is trained with less weight and more repetitions, allows you to increase the number of repetitions in each exercise approach or duration of exercises.
Beginners should train for muscle endurance before strength training, which takes much longer to develop. Muscle strength, which is achieved with 1-6 repetitions with heavier weight, allows you to increase the intensity of strength training for young women. As the beginner’s muscular endurance develops and she needs more intensity to maintain the stimulating effect of training, you need to start strength training for beginner women, increasing weight and reducing the number of repetitions that you perform.
Control your breathing and pace
Remember the need to maintain a normal breathing pattern during lifting weights. Refrain from holding your breath while you contract your muscles (control your breathing to resist the habitual desire to delay it), and try to synchronize your breathing with the pace and speed of your repetitions.
The goal is to maintain a constant tension in the muscles as you move the weight through the four phases of the movement. The first phase of any exercise is an eccentric or weight-lowering phase (negative repetition); the second is the lower part of the movement; the third is concentric or phases of weight lifting; and the fourth is isometric retention, or “squeeze out”, in the upper part of the movement. “4-0-1-2” second pace (four seconds lower the weight, without delay at the lowest point for a second raise and fix the weight at the top point) is great for building muscle mass and increasing explosive strength.
Using dumbbells to train your biceps, for example, lower the dumbbells in four seconds, until your hand is completely straightened. Without a pause below, cut your muscles to lift the weight in one second. Squeeze the biceps at the top of the movement in two seconds, before lowering the weight again.
Make a training program, a set of exercises (training split)
The most effective exercises should work for one large group of muscles (legs, chest, back, for example) in combination with one or two smaller muscle groups (biceps, triceps, press, shoulders, calves) during one workout. Choose 2-3 exercises for each part of the body and aim to perform 3-4 sets of 8-12 repetitions.
Exercising large muscle groups with multi-joint exercises will initially improve overall coordination and strength, while training small muscle groups with single-joint exercises will help focus on specific muscle weaknesses.
For beginner women training two days a week, typical strength training can look like this:
3 – 4 approaches x 8 – 12 repetitions in the exercise
- The bench press
- Thrust on a low block
- French press for triceps
- Lifting the biceps
3 – 4 approaches x 8 – 12 repetitions in the exercise
- Leg extension in the simulator
- Bending of the legs on the hamstrings
- Ascent to socks
Limit the frequency and duration of your workouts
With strength training for beginner women, it is recommended to train 2-3 days a week to allow your body to allocate adequate time for recovery. When training with an average level of training, you can spend 3-4 days a week, while experienced women should strive for 4-5 training days per week. Balanced strength training for women, regardless of your level of fitness, should be completed in less than 60 minutes. These general recommendations should be adopted in context, and applied based on your goals, physical capabilities and current level of preparation.