Lifting weights can be an amazing tool for women. Contrary to popular belief, looking great isn’t just about losing fat. It is about changing your body composition, shifting it so that your body has more muscle than fat. That is what will give you that attractive figure you want. The beauty of strength training is it works wonders for the muscles which means it is magic for body composition.
Here you will learn more about training the muscles and why you should do it for health and fitness goals!
Benefits of Working the Muscles
1. Lose Body Fat – Lifting weights is amazing for the metabolism! As the amount of lean muscle increases from lifting weights so does your metabolism which means you will burn calories more efficiently. This is gold for fat loss results!
2. Create Shape – Working the muscles will help to create a shape to your body. The changes to the muscles are generally related to tone, strength, and endurance rather than size, which means well developed muscles will help muscle tone and add definition rather than adding big pumped up muscles.
3. Burn More Calories – Your metabolism will be fired up from the weights session! Generally, lifting weights produces more intensity and a better burn to the body compared to traditional cardio which means your body will burn energy at an accelerated rate.
4. Preserve Muscle Mass – Muscle mass diminishes as we age, however you can help counteract this with strength training. Doing so will help your body feel strong and capable of daily tasks as well as keeping up a fitness routine.
5. Reduce Injury – When you build muscle, you help protect your joints from injury, increase joint stability and build stronger connective tissues.
6. Improve Mood – Strength training is known to help build confidence in women, both with physical appearance and a positive mentality. Working the muscles is great for the feel good factor!
What to Expect from Creating Stronger Muscles
1. Bulk Up? – There is a common misconception that women will bulk up if they lift weights, however this is not the case in most situations. We don’t have the same levels of testosterone as men and this particular hormone is what helps men to create bigger muscles. Women don’t gain huge size from strength training, instead the muscles will build on a smaller scale. This will give the more feminine muscle definition many women strive to create. If women do bulk up it is generally due to not eating right to support the goals which means there is body fat around the muscles – the bulk is the fat not the muscles! Another reason can be due to specific goals to create larger muscles which means nutrition and training is targeted for that purpose. The reality is the women have to actively try to bulk up so you don’t need to worry about that here!
2. Strength – The stronger your muscles, the stronger your body! It seems obvious but this is one point that can really help in everyday life. Increasing strength will help everyday chores become easier, and will help avoid injuries in daily tasks and exercise.
3. Improve Performance – The stronger your body is the better it is able to handle performance. For example, if you do sprints your body will be able to push harder with less fatigue and reduce injury. This means general activities day-to-day will be easier and athletic ability will greatly increase.
A Sample Workout
This type of workout will help women who want a basic programme that suits the goals of a fit healthy body with muscle tone and definition.
This is an example for 3 days of strength training per week. You can add in other activities on other days such as yoga, running, walking and any other activity for fun.
Day One
- Standing dumbbell shoulder press 4 x 10
- KB goblet squat 4 x 8
- Standing DB one arm push press 4 x 10 each side
- Reverse lunges 4 x 10 each side
- Glute bridge 3 x 15
- Glute kickbacks 5 x 15 each side
Day Two
- Chin ups (use a band for assistance if required) 4 x 6 to 8
- DB bench press 4 x 10
- Wide grip lat pull down 4 x 10
- Push ups 3 x 12
- Tricep dips 3 x 12
Day Three
- BB back squat or DB goblet squat 4 x 10
- DB Romanian deadlift 4 x 10
- DB standing push press 4 x 10
- DB upright row 4 x 10
- DB bicep curls 4 x 10
- DB tricep extension 4 x 10
Want more guidance? Read Strength Training for Women – A Beginner’s Guide.
Rebecca is a personal trainer and health & wellness coach who is passionate about helping women to feel healthy, happy and LOVE life. As a coach with a huge passion for vegan nutrition, holistic health, enjoying exercise and self care, Rebecca is on a mission to help women thrive!
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