Is strength training for women so different than the weight lifting training most men perform? Let’s break it down and look at what strength or resistance training is and what is does to the body.
Strength (or resistance) training is the use of resistance to elicit an adaptive response from the body. Resistance training can be done in many different ways: free weights, circuit machines, plate loaded machines, resistance bands, kettle bells and even body weight to perform this type of workout and cause an adaptive response. After completing your resistance workout, your hormones, nerves, muscles, and bones respond to what you’ve done by facilitating minute adaptations that allow the body to prepare for the next workout.
Strength Training for Women
The benefits of strength training for women are improved overall body strength, increased bone density, higher resting metabolism, and looking leaner. In addition to the physical health benefits you will get the added psychological benefit of feeling more capable and able to do the recreational activities you love.
You can choose either lifting with heavy weights, or lighter weight and higher reputations. Both styles of lifting can be beneficial and challenging. Generally speaking, it is difficult for women to gain bulky muscle, but it’s often easy for them to hold onto extra fat. If you are afraid that you’ll become to bulky, you may want to start with high repetitions and lighter weight and focus on perfecting your eating habits. When you combine strength training with eating right, your body composition will change for the better, you’ll find your body becoming lean and strong.
Strength training is How to Increase Your Metabolism
If you are wondering how to increase your metabolism; a regular strength training routine will help you do that. By increasing your muscle tissue, muscle requires more calories to maintain than fat, this increases your resting metabolism and the total calories you burn each day.
Combining the proper nutrition with resistance training and cardio, you will change your body composition by losing fat and increasing your metabolic rate, your body size will become smaller and shapely as you lose fat and tone up. It’s your body composition that really determines how you look and the size you are. I know tons of women who strength train and I train with very heavy weights myself (really heavy for years and I’m still not bulky).
Instead of buying pills or going on a diet, try some of the strength training for women techniques I discuss on my website. You have to admit, spending money on pills or dieting for the rest of your life just doesn’t make sense. Stop being transfixed by diet pill claims and testimonial results from “real people” on late night infomercials. Those “transformations” in before and after photos are usually hired models who know exactly how to use Adobe Photoshop… If the photos are of the same person that is, not to mention that results you see are almost always far from “typical”.
The fact is, you do not need pills or weird DVD’s to achieve your goals. If you want to know how to increase your metabolism, run a mile, or build muscle, all it takes is learning how to eat and exercise properly and then doing it consistently. Instead of using a quick fix method, try implementing these three fundamentals (THE BIG THREE). No matter what your goal, use ‘the big three’ as a rule to achieve strength training, performance, or physical appearance related goals:
* 1) Mental Attitude (self-image, and goal setting, & motivational techniques)
* 2) Nutrition (natural & organic foods, frequent snacks, balanced meals)
* 3) Exercise (cardio, strength training, and flexibility)
Use these three steps as a guide to developing a strength training program that fits into your schedule and works towards your goals. Be fearless in your pursuit of excellence, and absolutely never give up on what you want to achieve.
Jes Reynolds is a fitness professional who has been studying health & fitness for over 12 years. In addition to actively participating in health, fitness and athletics, Jessica received a B.S. Kinesiology from Michigan State University. Her combined education and experience working with all types of individuals, from the physically or mentally handicapped to the elite athlete, allows her to understand both the scientific and behavioral aspects of weight loss, fitness and athletics.