We all know that strength training definitely builds on lean muscle mass, burns fat and builds physical endurance. But did you know that the perfect strength training schedule could also make your bones stronger? Considering that many women experience the loss of bone strength on account of depleting calcium levels and hormonal imbalances, strength training could offer a lot of benefits.
However, strength training exercises must be performed right and in the correct frequency for the best results. Often, we may think we are doing more than enough, however, results just aren’t visible. Some of the below-mentioned tips should provide the right guidance for a successful outcome.
Some Useful Tips on Strength Training for Women
It is Important to Lift Weights a Minimum of Three Times a Week:
Always remember, the ideal frequency for weight lifting would be about three times a week. Lifting twice could offer some benefits, but, once is as good as not lifitng any weight at all. Interestingly, if you lift more than thrice, you body may not be provided with enough time to recover and repair between weight lifting sessions. And, the strengthening of the muscles happens during these interim rest periods. Besides, not allowing the body to recuperate could also cause unwarranted injuries.
It is Essential to Lift Enough Weight to Make the Sessions Worthwhile:
While women might believe that they should use lighter weights, men go directly for the extremely heavy ones. However, even for women, lifting relatively heavy weights would be essential to generate the desired impact. Doing free weights is possibly a suitable alternative. Exercises like squats with weights could work on many more muslces at once, proving to be much more effective in the long run.
Weights Should be Increased over Time.
It is essential to keep challenging your limits when you start with regular weight training. However, the increase in weight has to be gradual. For instance, start with a weight and perform first 10 lifts then go on increasing to 11 and finally 12. Once you can comfortably hit the 12 mark, it is time to go for an increment of 5 pounds. Repeat the same sequence again, till you increase further.
If you are wondering whether strength training can make you look all puffed up and knotted, don’t worry! Due to the specifically low levels of testosterone in women, the possibility of building abnormally huge muscles is one in a million! All you need to be concerned about is your current fitness and endurance levels, both of which must be improved gradually, over a period of time.