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A Guide to Weight Lifting for Women

These days, women understand the benefits of working out, in addition to eating well and living a healthy lifestyle. But what about weight lifting? Is routine weight training good for a woman’s body?

A woman doing weight exercises for women

Benefits of weight lifting 

Although weight lifting for women is becoming more prevalent, there are several misconceptions about weight exercises and any activity that involves heavy equipment. You may be concerned about developing bulky muscles, hurting your joints, or that the upsides to weight lifting are only temporary. These are just a few of the myths about weights for women, and that’s why it’s important to know the difference between fact and fiction. 

Weight lifting for female beginners is not something to be afraid of. This type of strength training is a must for those looking to build lean, toned muscles. Weight workouts for women also offer plenty of other benefits.

  • Toned muscles, specifically type II muscle fibers, can actually help reduce body fat. 
  • Lifting weights reduces the likelihood of depression, naturally uplifting your mood by increasing serotonin levels and releasing natural endorphins. 
  • Your bones and muscles adapt to the rigors of strength training, learning to respond positively to perceived stress. This may even improve their ability to fight osteoporosis. 
  • Increased overall body awareness and more efficient muscle movement will make everyday tasks easier to accomplish. 
  • Weight training is proven to decrease blood pressure by up to 20 percent, the equivalent of taking prescription blood pressure medication. 
  • Studies have shown that lifting strengthens the core muscles which support your spine. You’ll experience less discomfort even if you typically have to spend most of your day sitting. 
  • Eating healthy meals and lifting weights will produce a lean, toned body rather than a big, bulky physique. 
  • Weight lifting routines for women promote strength and agility, and help you look and feel better in the long run. 

Free weight exercises for women

If you’re excited to try free weight exercises for women, let’s review some of the most suitable options for beginners. Although these exercises are fairly easy, it doesn’t mean you should skip the gym altogether. Every workout routine is safer and more effective with the assistance of a professional. 

  • Single arm row
  • Dumbbell chest press
  • Split squat
  • Adductor squat
  • Stair curl
  • Dumbbell deadlift
  • Dumbbell deadlift with arm extension
  • Dumbbell lunge
  • Dumbbell punch
  • Dumbbell delta raise
  • Squat to overhead press
  • Dolphin plank

There are also some free weight strength training programs to try, including:

  • Front/back squat
  • Deadlift
  • Flat barbell bench press
  • Standing barbell military press

Weight lifting for beginners

A woman doing free weight exercises for women

Free weight exercises for women aren’t difficult to tackle, even for beginners. But as with any type of workout, it’s best not to overdo it. You’ll just need to keep a few key things in mind. 

If you’ve been inactive or have any medical conditions, such as hernias or diastasis recti, talk to your doctor before beginning a strength training program. 

Be sure to research the regimen that’s right for you, warm up every single time, and work your way up to heavier weights slowly. Remember that your likelihood of injury is higher when you neglect to follow the basics. 

Lastly, give your muscles a chance to rest. Every weight lifting program for women will show you how to make the most out of your experience, and the right steps to take post-workout.

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How to prevent injury 

Without proper research and safety precautions, injuries can and will occur. Don’t just set up the equipment and initiate your own weight exercise regimen without knowing all the critical do’s and don’ts first. It may appear to be a basic workout, but it’s always better to be safe than sorry, especially when you’re a beginner. 

Ideally, women’s weight lifting routines should be done in a gym, under the watchful eye of a professional. Despite the fact that there are plenty of videos online, even the smallest mistake can cause a potentially serious injury. Although it may cost a bit more, you’ll stay safe and be able to maximize your weight training results by doing things the right way. 

https://www.webmd.com/fitness-exercise/features/strength-training-for-women#1

https://www.webmd.com/fitness-exercise/features/weight_training_basics#1

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670

https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/weight-training/sls-20076904

https://www.health.com/health/article/0,,20851993,00.html

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