Women's Wellness 3 MIN READ 47 VIEWS June 16, 2022

Strength Training for Women: Essential Tips to Keep in Mind

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

Strength Training for Women
Strength Training Tips Women Should Know
Benefits of Strength Training for Women
Conclusion

Also known as resistance training, strength training comprises exercises that are made to improve your endurance. The training mostly includes lifting weights to improve your strength. It is the key to gaining mobility and improved performance which will thereby lower your risk of injury. The best thing about strength training is that you do not have to be at a particular fitness level to start with it. You can begin with any fitness level and work your way up from there. Strength training for women requires them to be mindful of a few aspects. Read on to learn them.

Strength Training Tips Women Should Know

Here are some tips women should know when going for strength training:

1. Balance Your Time 

You must equally balance the time that you spend on cardio and lifting weights. Cardio machines help in making you lean and increasing your stamina but only doing cardio can make you lose your muscle mass. Cardio exercises let you first burn carbohydrates, then fats, and then proteins. And if you only engage in cardio exercises, your accumulated protein will reverse. Therefore, in the long term, it is important to find the right balance. 

2. Pay Attention to Your Workout Order

If you go to the gym without a plan and work with machines or exercise randomly, then all your work would go in vain. It is important to understand what exercise engages which muscle of your body. As a general guideline, you must fix certain days for particular muscles – your glutes, biceps, hamstrings, quadriceps, and legs. 

3. Variety is the Spice of Life

It is very helpful for your workout routine if you mix up your exercises like gradually changing weights, adding variety to your workout scheme, and shifting your workout order. When you change up your workout routine, your body initially gets shocked then later starts adapting. The thing to remember here is to not let your body get too adapted to your routine. 

4. Decrease Your Rest Periods 

As important it is to remain constant in your workout regime, it is also necessary to make sure that you take short rest periods to have an effective workout. You must look for 15 to 30 seconds of rest in between sets. You can increase or decrease the rest period based on your endurance and the type of training you are opting for. If you are engaging in a superset, then you must go for little to no rest in between sets while a circuit workout should have 45 to 60 seconds intervals. 

5. Active Recovery in Between Workouts 

Your body is a machine that needs fuel in the form of a clean and balanced diet along with rest. So, even though you constantly work out, it is important to have a good amount of macronutrients and vitamins. If you overwork without taking the necessary rest then your muscles and joints can result in injury. Moreover, if you rest your body, it yields better results. 

6. Keep it Simple

Last but not the least, it helps if you do not over-complicate your strength training routine by involving more than you can handle. To get the most out of your routine, you must start easy and focus on simple exercises for maximum muscle engagement. If you focus on your form, then even simple exercises will generate results. 

Benefits of Strength Training for Women 

Given below are some benefits that you can gain from strength training: 

  1. You can build lean muscle and have quicker metabolism. 
  2. As exercise releases endorphins, then you can enhance your mood and get rid of unwanted stress.
  3. Weight training also helps to increase bone density which leads to stronger joint stability and reduces risks of an injury. 
  4. As your endurance increases, your athletic performance also increases. 
  5. As your cardiovascular health gets better and your body processes sugar/glucose better, then you also reduce the chance of getting heart diseases and diabetes. 

Conclusion 

Resistance training or weight training does not just help you feel strong but also gets your heart pumping. You become more mindful and calmer in your life. Strength training for women requires the female fitness enthusiasts to focus on the essential points listed above. We hope you’re mindful of these aspects when starting with your strength training program.

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