Weight Lifting For Women

Today we are going to do something for the ladies out there and focus on weight lifting for women. This is always a subject that prompts a lot of controversy and confusion as there are a lot of conflicting views on the subject. We're going to start by tackling the most common misconceptions about women weight training and then move on to what you need to do to get started..

Common Misconceptions About Weight Lifting For Women:
1. Women Weight Training Will Making Muscular & Masculine.
It is wrongly assumed that because guys can become big and muscular following a bodybuilding program, the same will apply for women. The reason why this is not true is because women do not naturally produce enough testosterone in their bodies and therefore the most likely outcome of using weights is an improved, toned and feminine appearance. Any women that you do see with huge muscular appearances are most likely using some 'extra' ingredients to obtain this look, or trying like crazy to be muscular.

2. Women Should only Lift Light Weights.
This is also quite a common misconception. Whilst doing a large set of reps (e.g. 12-15) with light weights has its place in workouts, it is better to aim for 5-8 reps on a more challenging weight that aims to get the muscles to respond to resistance and stimulate changes that will begin to create the look you want.

3. If You Lift Weights Your Chest Size Will Increase.
Weight training can increase the size of your back and shoulders, perhaps creating the impression of a bigger chest. There is no scientific evidence that chest size will increase in this manner.

4. Using Weights Will Turn Fat Into Muscle.
Much like their male counterparts, this is simply not true. You need a combination of proper nutrition or diet and a reasonable amount of cardio that will compliment a weight training program. There is no magic formula that turns fat into muscle.

5. If Women Stop Weight Training, Muscles Turn To Fat.
Yet another myth-the most common occurrence is that when you stop training, several things usually happen. The inactivity leads to poorer diet, less frequent training and lower metabolism. As with anything-you cannot simply workout for 3 months and never do any training again hoping that your superb, toned body will remain.

6. Women Should Only Use Machines Instead Of Dumbbells & Barbells.
This is one of the most ridiculous things I have seen-I mean, seriously-what the hell? Of course machines can be useful but dumbbells and barbells (using freeweights) are excellent because they can work so many muscle groups at once. You therefore are able to get a great all round workout and start to achieve the desired look you want.

Benefits Of Weight Lifting For Women:
There are many benefits of a women weight training. These include:
· Strengthening of bones.
· Strengthening of joints.
· Reduced risk of injury to joints.
· Effective workouts that burn calories, boost strength quickly and generally improve body tone and posture.
· More defined and attractive body.
· Builds a stronger heart & better health.
Thses are just some of the key benefits of women weight training-i'm sure there's a more exhaustive list out there if you want further advice.

Getting Started:
As with any weight training program it is wise to consult a doctor if you have any doubts about your physical health. Having the right diet or nutritional plan in place is also vital to maximise your chances of success. Finally, make sure to choose a workout program that you are comfortable with and know what you want to achieve. There is simply no point in just doing something for the sake of it or stopping your training after 2 weeks because your program is unrealistic for your level.

A few points to get you started:
· Always maintain proper technique when lifting, ensuring you do not pick up any injuries
· Aim for 30-45 minutes for a workout
· Aim for around 10 exercises that will work both the upper and lower body
· Target 8-12 reps per set for each exercise
· Try and keep the intensity high between each exercise-60 seconds maximum rest
· Do not go all out in the beginning and burn yourself out-aim for around 2 workouts per week
· Ensure proper rest and steadily build your strength
· Try and find 'female-focused' exercises-probably good to speak to someone in your gym
· Vary your exercises

There is a good deal of info out there around weight lifting for women-with some careful research you will be able to explore the different programs and options available to you. If you can take in the principles mentioned above in the article, it will give you a solid base for beginning your training and enable you to set some realistic targets and goals for what you are looking to achieve from a women weight training program.