Weight Training For Women
Weight training is one of the best forms of exercise, especially if you’re wanting to improve muscle tone without getting bulky in the process. And while there are a ton of resources for men, I wanted to specifically give you a guide on weight training for women.
There are a ton of opinions on how women should train, and what types of exercise they should or need to be doing fitness. A lot of people or brands will tell you what you should be doing, but I’m not going to do that.
I’m not here to say you should be doing anything in a particular way, but to expand on the benefits of weight training for women, and my ideas on the fitness of training programming for the female physique.
Weight Training For Women Guidelines:
When following a proper plan to build strength, improve aesthetics, lose fat, and improve performance, one must pay attention to the following idea:
When you think of intensity in terms of weight being lifted, you can easily increase intensity by increasing the weight — simple, right? This is because a dumbbell that weighs 10 pounds will require more effort, and thus, intensity from you to lift than one that weighs 3 pounds.
The second measurement, perceived exertion, is where it becomes tricky.
Another way of understanding this is how you feel during exercise by using the RPE (rate of perceived exertion) scale.
4-Week Strength Training for Women Program:
Complete the exercises in each workout as straight sets. For example, you’ll do one set of leg presses, rest for 30 seconds, do a second set, rest, do the third set. Then, move on to the next exercise. You’ll complete all movements in both workouts this way.
This week, you’ll continue with the straight-set format for both strength training workouts. But now, you’ll complete 15 reps of all movements for 3 sets, and you will only rest for 15 seconds in between each set. Therefore, this week, you’ll complete more work in less time. This is a great stimulus to take your fitness to the next level.
This week, you’ll complete 1 set of each exercise for 15 reps, then you’ll immediately move on to the next movement with no rest in between. For example, on the day 1 workout, you’ll perform your first set of leg presses for 15 reps, then you’ll immediately go to the goblet squat and perform 15 reps and then continue on to the next exercise with no rest in between movements. At the end of these four movements, you’ll rest for one minute, then complete the circuit two more times.
This week you’re going to continue with the circuit-style sets; this time you’ll perform only 12 reps of each movement, but there are two (tough!) changes: You’ll complete a total of 4 full circuits (that’s four sets of each exercise for both workouts) and there will be no rest in between each circuit. This week is all about keeping you moving. After you finish the last movement of either workout, you’ll immediately return to the first movement and begin a new circuit.