Beginner Strength Training for Women

We know that the best way to burn fat is to build lean muscle mass, which is why strength training is so important in women's fitness routine. However, strength training is a skill, and like any skill, it must be practiced in order to develop mastery. Strength training for fat loss requires a level of focus and commitment to your plan, but the results are totally worth it. This article will walk you through the basics of strength training for fat loss, and it will also provide you with a workout that you can start using right away. In this article you will learn why you should be lifting weights, how strength training exercises will benefit you and how to perform exercises that will produce the most calorie burn!Want to get straight to strength training exercises, then scroll down⬇ What Is Strength Training? Strength training is any exercise that places an emphasis on the contraction of your muscles to build strength and endurance. When you lift weights or complete a circuit of bodyweight exercises, your muscles are building up over time. The benefits include fat loss, increased lean muscle mass, bone health and improved posture among many others. There are plenty of ways to incorporate strength training into your life whether you're looking for something low-key like yoga or high intensity like boot camp classes. Strength Training Facts How to Perform Strength Training for Women? Strength training for women is the same as strength training. You are still performing the same exercises, you are just choosing what to use based on your own body weight or how heavy it is. Strength training with weights will have more of an impact on increasing muscle mass and bone density than using only your body weight. If you want to improve bone density (and who doesn't?), choose resistance exercises like squats, lunges, planks and push-ups that target all of the major muscles in your lower half (glutes, hamstrings, quads). What Are The Benefits of Strength Training? Strength training has a slew of benefits for women, from weight loss to building lean muscle mass. As you exercise through strength training sessions, your body will burn calories at a higher rate than normal throughout the day and keep burning them after you’re done working out. And while this number varies person-to-person and depends on factors like age, height, weight and workout frequency, many studies have shown that exercising with weights is an effective way to lose fat in comparison to cardio alone - which can be especially beneficial if you're trying to target belly fat. Benefits of resistance training can reduce chronic illnesses, improve self esteem, reduce stress, treat low back pain, improve muscle mass and bone density, just to name a few. The benefit I love the most is calorie expenditure❤ which can last up to 48 hours post workout.It is widely known that population health decreases with age, along with poor nutrition behaviors, stress, lack of exercise, and amongst numerous other factors.A person with such traits are in a high risk category of chronic and debilitating illnesses, as well as a early death. This is not to say that a particular person will definitely die from a chronic illness early, but they are at risk.The point is that some of these chronic illnesses can be prevented with good nutrition and strength training. So start now! When Should You Strength Train? Strength training is important for women who want to build lean muscle mass, burn fat, improve bone density and maintain good cardiovascular health. When you strength train depends on what your goals are. If it’s fat loss that you’re after, stick to your weight-training sessions each week at the end of a meal or post workout. That way your body will have all day long to utilize the nutrients from the meal before burning through its glycogen stores during exercise. Strength Training for Fat Loss FAQ . How much strength training do I need to do? It depends how much fat loss you want and how long you have to train for it. If your goal is to drop 10 pounds of fat, then 2-3 times a week would be great. Your weightlifting sessions should focus on a split routine that targets all the major muscle groups in your body over the course of 4-5 exercises per session. Effective strength exercise regime must be performed for at least 20 minutes 3 times per week. Planning is most paramount. I generally perform my exercise routine prior to leaving home in the mornings, only because you never know what will happen throughout the day. Some people prefer to exercise before or after dinner. You just need to find or allocate time and stick with it. It then will develop into a behavior and you will find this will become automatic. Top 10 Exercises SQUATS Squats aid in improving the tone and strength of legs, core, and upper body as well. You will need to stand with feet wider than your hips and keep your arms out in the front as you look straight forwards. Now, keep your abs tight and lower down your buttocks. Keep your weight on your heels and return to the initial position by keeping your back straight.Increase in Muscular MassMuscles are important for overall health, fitness, and bodily movement. Women who find it tiresome to continue different physical activities throughout the day can take the help of resistance training exercises to improve their range of motion, prevent injury, and improve overall fitness. AB Exercises Pushups are one of the most effective resistance exercises to do. Start with your body in a plank position. Make sure to extend your arms forward in front of your head and lower the body as your chest begins to touch the ground. Now, keep your body in a line and your elbows should be close to your side. Now, begin pushing yourself back and keep doing for as many times as you possibly can.Planks are among the most popular exercises for all fitness freaks out there. They help to improve overall strength in your body, especially your upper limbs. You will first need to place the body in a pushup state and your arms should be a part of your shoulder width. Now, you need to hug the tummy towards your back and engage your pelvic core engaged during the exercise. Now, stack the shoulders over your wrists. Similarly, your heels should be over your ankles. Continue for half a minute.You can also perform push ups on your knees.Variations in crunches performed in a controlled manner, with or without weights, is the perfect addition to push ups. Ensure you protect your back by squeezing your abdominal muscles, and placing your neck in alignment. LUNGES and STEP UPS Increase in Bone DensityLunges and step ups are hard work, but the rewards pay off. Multiple lower body muscles are working simultaneously, along with increased calorie burn. To increase your muscle stimulation and calorie burning, lift weights as safely as you can.Resistance exercises increase the gravitational pull exerted on the body which in turn helps to make the bones denser and stronger. This thing is especially helpful for women who are more prone to developing osteoporosis and other bone-weakening conditions as compared to men. The use of a strength training workout can fundamentally help to address this concern. Step Ups Exercise LIFT HEAVY WEIGHTS Decrease in Body FatMany people may misunderstand muscle mass gain with an increase in body weight, but the opposite is actually true. The additional fat in the body burns through these exercises as more muscles are recruited and the body undergoes a calorie deficit as well. This is because your body still continues to burn calories hours after your resistance training during recovery and protein buildup period. This is called EPOC, or Excess Post Oxygen Consumption. Sportswear You Need for Strength Training Looking to get the best results? Don’t forget to check out some quality sportswear for women from the link given here. We offer all kinds of gym pants for women with no exception of sizes. For example, you can avail of women’s plus size leggings from our site as well as fitness tees. Shop Sportswear Build Muscle and Improve Your Health In Australia, health expenditure was estimated at 180 billion dollars. High blood pressure was the highest reported chronic disease, followed by depression, arthritis, asthma and diabetes. The cost of treating chronic diseases in Australia was reported to be 10.9 billion dollars. This estimate excludes people who have private health insurance.Resistance exercises has been shown to reduce low back pain, arthritic discomfort and fibromyalgia pain. Glycemic control, insulin sensitivity and weight loss are also tired with significant improvements with strength training. Thus the important factors in preventing chronic diseases such as diabetes.The roller coaster effect from fat gain that may lead to diabetes and heart disease, then may migrate to Alzheimer’s disease and all cause mortality.Depression: improvements were observed in individuals with depression, low self esteem, mood disturbance, fatigue and tension in a 10 week study. The outcome of this study showed 80% of participants no longer had clinical depression and self-esteem was enhanced amongst individuals with cancer, cardiac illnesses, women and both older and younger adults.High blood pressure: studies have shown that blood pressure can be reduced and controlled with resistance exercise when performed regularly. The outcome of studies shows that there was a reduction in systolic blood pressure. American College of Sports Medicine reports a decrease in triglycerides and cholesterol, when individuals followed a resistance training program. Strength Training Conclusion Strength training is vital to building muscle and burning fat. It's the key to achieving a toned physique – something we all want! If you haven't been training before, start slow and take one step at a time; if you have already started strength training for women, don't think it can be done on its own. Strength training for weight loss is only effective when paired with proper nutrition, so follow these steps to burn more calories through your workout routine. References AIHW. Chronic disease and associated risk factors in Australia. www.AIHW.gov.auAmerican College of Sports Medicine. Exercise and physical activity for older adults. Sci Sports Exercise. 2009,41. https://journals.lww.com/acsm-msse/Fulltext/2009/07000/Exercise_and_Physical_Activity_for_Older_Adults.20.aspxOpler, L.D. 2020. https://www.washingtonpost.com/lifestyle/wellness/weightlifting-depression-anxiety-help/2020/09/01/d1036794-e882-11ea-bc79-834454439a44_story.htmlStrength training facts. https://en.wikipedia.org/wiki/Strength_trainingStep Ups: https://youtu.be/LaXu2FdxsCoWestcott. W 2015. Build muscle, improve health: Benefits associated with resistance exercise. ACSM Health and Fitness Journal. 19(4):22-2.https://journals.lww.com/acsm-healthfitness/Fulltext/2015/07000/BUILD_MUSCLE,_IMPROVE_HEALTH__BENEFITS_ASSOCIATED.6.aspx Disclaimer