Contrary to what is commonly believed, weight training will not give girls big muscles. It happens in boys because they have testosterone which helps the body develop muscle mass. Weights will help girls to develop long, lean muscles which will give them an athletic appearance. In addition, it will help burn calories faster; develop strong bones and better cardiovascular endurance. Here are some useful tips to help develop a weight training routine.
a) What is your "Why". You must have a reason to start resistance training - building strength, lose weight, and sport specific training are all common reasons. What you are trying to accomplish will determine how you will set up your routine.
b) As a beginner, you don't need a gym membership, you can use a set of dumbbells at home. They generally come in 3, 5, 8 and 10 lbs but can be purchased even larger if needed. For a more versatile item, use resistance bands which are much easier to take on the road and use in a hotel room.
c) Schedule a regular workout time so you get into a routine. Allowing time to finish your training will help stop you from feeling rushed and make it a positive experience.
d) Warm up properly with some cardio (5 - 10 minutes) and light stretching so your muscles are ready for training.
e) The exercises you choose will be determined by your reason for being there. Upper body can include arm curls, triceps extensions, upright rows and military dumbbell press. Lower body exercises can include dead lifts, squats, and lunges.
f) The most common routines involve three sets of 10 - 12 reps per exercise. This may change depending on your goal. Endurance goals will use more reps, strength gains will use less reps with more weight. Use a large enough weight to make the exercise challenging.
g) Technique is important to get good results. Use your muscles and not momentum to lift the weight. This means not swinging the weight or using body movement to get it moving. Contract the muscle at the end of the movement to force it to work harder. Keep pressure off of your joints by understanding the proper form to use. There are lots of resources for free online that will show you how.
h) Your rest time between sets will vary from 30 seconds to 3 minutes depending on the type of routine you are using. The most common is a 1 minute rest.
i) A cool down after your weight training will help to prevent soreness later. A light jog and stretching works well.
Weight training by girls does not need to be scary. You will not be able to lift as much as the boys but the intent is not to compare yourself with anyone else. Compete with yourself to reach your goals.
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