No matter what type of figure you want, weight training can help you get there. If you’re a woman who wants to try weight training, you might worry how lifting will impact your figure, but gaining muscle has a lot of advantages for every body type if you train correctly. Here’s everything you need to know about weight training, from what exercises to try to how often to work out:
What are the most effective types of exercise?
Knowing which types of exercises to train with is a great start to your weight training journey. Working the right muscles will help you achieve the lean, toned body of your dreams:
1. Push-Ups
Using your body weight to push your muscles is a great way to get yourself in shape for weight training. Doing push-ups will help you ensure that you have the right form in your chest, shoulders, and triceps.
2. Squats
Squats serve two purposes: increasing mobility and building strength. With more mobility, it will not only be easier for you to lift, but you’ll also strengthen your cardio. Strengthening your legs will give your body less strain when you lift.
3. Inverted Bodyweight Row
Not quite ready for chin-ups yet? The inverted bodyweight row will strengthen your back, biceps, and forearm muscles so that you’ll be strong enough to do chin-up sets with ease.
4. Pull-Ups and Chin-Ups
It wouldn’t be strength training without pull-ups and chin-ups. Both can be grueling, but if you practice regularly and learn to love them, the gym will be your playground!
5. Barbell Squats
If you’re looking to put on some muscle weight, barbell squats are the perfect way to start. Plus, barbell squats burn tons of claries, so you’ll look fitter in no time!
6. Deadlifts
Deadlifting dumbbells or barbells is the most effective way to work your hamstrings and back. But be careful not to round your back when you deadlift!
7. Bench and Overhead Presses
Once you master all of these other exercises, it’s time to focus on bench presses and overhead presses. Bench pressing and overheads will strengthen your chest and shoulders.
When and how many times should I exercise?
When you weight train, maintaining a routine is a must. Usually, it’s beneficial to do muscle-building workouts four to five days per week and perform strength training exercises on the rest of the days. When you start out, go for eight to 10 reps, but as you improve, increase to 15 to 20 reps. Boosting athletic performance is one of the main Tongkat Ali Benefits if you wish to add any supplements to your workout.
Which weights should I use?
You might wonder how to decide how much weight is right for you to start off with, but fortunately, there’s an easy way to figure out your proper start weight.
If the first ten reps are moderately difficult, the weight you chose is right for you. You may struggle to complete the last rep of the third set without breaking your shape.
If you can complete that last rep, then you chose the right weight for you.
But if you can’t complete the final rep, then drop down the amount of weight you use. And if you still find the reps too easy, increase the weight a bit.
You can also increase or decrease the reps instead of changing the weight. Keep the same weight and increase your reps by five. If you’re struggling, take five reps off of your routine.
Also, don’t forget to rest along the way so that you don’t injure your muscles. If you want to do strength building, then rest between sets. If you aim for muscle mass, then reduce the rest times between reps.
You’re a woman who’s new to weight training, and you worry about how lifting will affect your physique or not know which exercises to start with. But when you follow this regimen, you’ll end up feeling strong, lean, confident, and beautiful.
Featured Photo by John Arano on Unsplash.
