Gone are the days when weight training was limited to training rooms for men only. With the change in perspective and greater objective awareness about weight training, women have also started to enter weight rooms at gyms and health clubs for almost 20 years. This is because they have recognized the importance of weight training in terms of health.
Weight training not only helps build a toned and feminine body; but it also leads to a better metabolism, greater strength, greater balance and better bone density. Other advantages of a weight training program are resistance to obesity, reduced risk of diabetes, improved resistance to arthritis and back pain, and stronger mental health. Therefore, the benefits of weight training for women are double. It not only offers a great appearance, but also a great feeling.
Many women believe in a misconception that weight training will lead to a bulky body. However, this is only true for men due to hormonal and metabolic differences. The key is to constantly maintain a smaller number of sets, for example up to 4 or 5, along with lower repetitions of 7 to 8, as well as to add strength and firmness to the muscles.
In addition, the Mayo Clinic also agreed that a regular session of weight training can relieve fat, burn calories and increase lean muscle mass more competently than cardio. So, here are some weight training exercises for women.
Exercise 1: Lunges
Working on all the major muscles of your legs and thighs, the lungs are quite easy to master. Begin by holding weights with your hands hanging sideways. Then, place the left foot forward, turn the right foot about three feet behind and bend the knees to lower the body to the ground. Make sure the left knee is behind the fingers and keep a straight torso. Finally, return to the standing position. Once you finish a complete game, repeat the same with the other leg.
Exercise 2: bench press
This exercise focuses on the arms, shoulders and thorax when applying pectorals, triceps and deltoids. Begin by leaning on an exercise bench and holding weights or dumbbells at chest level. Make sure the feet touch the floor rigidly. Now, spread your hands shoulder width apart on the bar and lift the weight until the arms are straight. However, make sure that the elbows do not get clogged. Finally, go down to the starting position slowly. This completes a repetition.
Exercise 3: Squats on chair
This is another simple exercise that targets the hips, the core, the buttocks and the thighs. To perform this exercise, keep your feet about six inches wide and hip apart, and position your body as if you were sitting on a chair and bend your knees to do crunches.
Next, gradually lower your butt towards the chair by bending your knees. However, avoid sitting in the chair. In fact, you must move and be in the position two seconds before returning to the starting position. If you want to make this exercise more difficult, it is recommended to catch weights with weights at shoulder height.