Women Weight Training - Do the Reps For the Results You Want

These days there is a lot of argument concerning the weight and number of repetitions (number of times you do an exercise) a woman weight training. On one side of the fitness camp are the advocates for lifting heavy for few reps. Those on opposite side advocate lighter weights and higher repetitions to prevent becoming bulky. The question is - who is right?

The answer is - it depends on your goal. Which is more important - losing fat or gaining muscle? If you are worried about becoming bulky, then for you, your priority should be losing fat. However, if you feel you are too skinny and you would like to add shapely curves to your hips and arms, then muscle gaining is for you.

How many repetitions for fat loss?
Most women will do well doing sets of eight to fifteen repetitions. Any combination of reps in this range will get you sweating, raise your heart rate, and stimulate your fat burning hormones. Within the range of training for fat loss, you will frequently see recommendations ranging from 8-10 reps,10-12 reps, and 12-15 reps.

Here are recommendations for a total beginner:
- Weeks 1 and 2 - Do three sets (number of times you do the total number of repetitions of a given exercise) of 10-12 repetitions using a weight that feels fairly challenging and is fatiguing by the last rep.
- Weeks 3 and 4 - Do three sets of 12-15 repetitions using the same weight as the previous weeks.
- Weeks 5 and 6 - Do three sets of 8-10 repetitions using a heavier weight than weeks 1 and 2.

Higher repetitions are associated with increased muscle mitochondria. More mitochondria equals greater fat burning potential, increased fluid within the muscle (gives you that"pump"), and increased cardiovascular capabilities.

How many repetitions for muscle gain?
Many people believe that 8-12 reps is the best range for building muscle. This is actually only part of the equation. Varying the number of reps you do per exercise per workout day is a great way to keep your body constantly working hard, and thus building muscle.

Here are recommendations for a total beginner:
All you need to do are three strength training sessions per week. Any more are unnecessary. Ideally you would place a day for rest (or cardio training) in between each session. For this reason, you will find many people follow the popular"Monday/Wednesday/Friday" workout schedule.
- Monday : Do 5 sets of 5 repetitions
- Wednesday : Do four sets of 8 repetitions
- Friday : Do three sets of 12

The lowest repetition range is where you want to put the emphasis on lifting the heaviest weights you can. This is also the range that will stimulate the most muscle growth. This is also the most taxing for your body and so you do not want to overreach yourself by pushing this hard every day.