You may have avoided strength training out of fear that it will make your body too large. Do you believe that women cannot gain muscle? Let’s bust these myths and discover the secrets to women’s safe, effective muscle gains through strength training.
Many women have avoided strength training in the past for fear of “getting bigger”. This worry is not necessary. Strength training improves women’s balance, strength and overall health. It also helps shape a lean body. In 2004, only 17.5% women in the United States were doing strength training twice or even more per week. By 2020, that proportion had risen to 26,9%. Strength training is becoming more popular among women.
How to safely and effectively do strength training?
1. Use heavier weights
To stimulate muscle growth you must give the muscles enough stimulation. Select a weight that will challenge you enough on the last rep, while maintaining correct posture. It is generally recommended to increase weight by 5% each time until you reach the weight that allows you complete each set within your target repetition range.
2. Sets and reps that are reasonable
It is recommended to perform 3 to 6 sets each of 6 to 12 exercises. You can increase muscle strength by using heavier weights with fewer repetitions, such as 3 to 6. Using lighter weights with more repetitions will improve muscle endurance.
3. Train regularly
Consistency is key to achieving muscle growth. Strength training should be performed 4 to 5 times a week, if possible. Tracking your progress is easier if you record your weights and movements in a training journal.
4. Choose the right exercise
Start with exercises that target larger muscle groups. These include squats and bench presses. At the end of your workout, move on to exercises that target smaller muscle groups. Choose 6 to 8 exercises each day.
Sample Exercises for Women Strength Training
Squats
This exercise, whether done with dumbbells, barbells, or a rack for squats, is excellent for strengthening and shaping the muscles of the legs and glutes. It is important to maintain proper form and increase the weight gradually.
Shoulder Press
There are many variations of the dumbbell press. These include the Arnold shoulder press and behind-the neck shoulder press. These exercises are excellent for the shoulders, trapezius and upper body.
Deadlifts
This exercise works the hamstrings and glutes. It can be done with dumbbells or barbells. Keep your back straight, and your knees slightly bowed.
Chest Press
You can perform a chest-press in a number of different ways, including on an inclined, flat surface, or the floor. You can use dumbbells, or a barbell.
Bicep curls
The biceps may be a smaller muscle, but they can lift heavier loads when properly pushed. Include several curl variations in your training program.
Triceps Dip
Show off your “horseshoe”, by sculpting the triceps. Start with your upper arms parallel. Bend your elbows so that your forearms become perpendicular to your ground. Then, contract your triceps to fully extend your elbows.
Strength training isn’t about changing your looks, but rather about becoming stronger. Let’s all take this step together to welcome a stronger and more confident you!
