Women assume that if they lift weights they will become bulky, will ruin their joints and once they start lifting they can’t stop, as this will cause them to get fat. this is not true at all.
Don’t always listen to what you read and what you listen to. Don’t get me wrong, yoga and cardio machines such as treadmills and cross trainers all have their place, but have you been doing this routine for a while and thought to yourself ‘why am I not getting my results?’ Or ‘why is it taking so long for me to get my results?’ If so, it’s time to bury and forget all the stereotypes and beliefs of weightlifting for women because I can prove to you that it will help you to get a stronger, healthier, leaner body and your results will happen quicker than just sticking to your cardio routine.
Here are a few points about why women should lift weights:
As you get older, your body gets older too; this in women most commonly causes osteoporosis, especially in Postmenopausal. As we get older the body produces less estrogen. So for women it has been proven that strength and resistance training has proven to reduce the bone mass lost and also decreases of osteoporosis, which is when the density and quality of the bone decreases and the bones become fragile.
It has been proven that people who exercise and do resistance training are less likely to experience fewer adverse reactions to stressful situations. It also helps with memory.
Resistance training causes an increase in energy expenditure hours after you train. Weight training helps to release the hormone to increase energy levels and can help in increasing fat loss.
Strength training greatly improves sleep quality, aiding in your ability to fall asleep faster, sleep deeper, and wake less often during the night. Having morning resistance training or high-intensity training greatly affects the quality of sleep and lengthens the time of sleep the night after training.
More muscles, means more calories burnt
As you increase strength and lean muscle mass, your body uses calories more efficiently. Daily muscle contractions from a simple blink to a heavy squat contribute to how many calories you burn in a given day. Sitting burns fewer calories than standing; standing burns fewer than walking, and walking burns fewer than strength training. The more muscle contractions you experience during a day, the more calories you’ll burn. If you have more lean muscle mass, you’ll have more muscle contractions and thus burn more calories.
So if you’re feeling tired, stressed, have no energy and want to start getting results then I suggest that you pick up a dumbbell instead of another cup of coffee.
Here are a few basic exercises to get you on your way to becoming a regular lifter.
1. Keep your back straight, with your neutral spine, and your chest and shoulders up.
2. Keep looking straight ahead at that spot on the wall.
3. As you squat down, focus on keeping your knees in line with your feet. Many new lifters need to focus on pushing their knees out so they track with their feet.
1. Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core.
2. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
1. Holding the barbell (or two dumbbells at your side), keep your arms straight and knees slightly bent.
2. Slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight.
1. Lie on a bench/floor with a dumbbell in each hand and your feet flat on the floor.
2. Push the dumbbells up so that your arms are directly over your shoulders and your palms are up.
3. Pull your abdominals in, and tilt your chin toward your chest.
1. Hold a dumbbell in each hand and sit on a bench with back support.
2. Plant your feet firmly on the floor about hip-width apart.
3. Bend your elbows and raise your upper arms to shoulder height so the dumbbells are at ear level.
1. Keep your chest tall/bring your chest to the bar and keep your elbows pointed straight down.
2. Squeeze your lats/think of pulling from your armpits.
3. Lower to your chin or just below.