Strength training is something that many people believe is difficult. It wouldn't be wrong to think so, as lifting weights has traditionally been marketed to men. You should be tough to go for weight lifting. But the truth is, strength training for women doesn’t have to be complicated or heavy. Strength training for women can actually be fun, empowering, and easy!
Here are eight steps you can take today to start building muscle.
Get Educated
First and foremost, you should educate yourself on the benefits of strength training. Building muscle will increase your metabolism and burn more calories even while you're at rest. It'll also help with everything from arthritis to depression.
Take a lesson from Rocky--it's time to get tough!
Start with Basic Exercises
If you’ve never done strength training before, it’s best to start with basic exercises. Basic exercises for women include planks, push-ups, or burpees. These are all great ways to start building muscle because they're easy and fun to do.
Simple Training Tips to Start the Process
If you're a woman looking to get started with strength training, here are eight steps you can take today:
- Start by holding a wall sit while reading an article or watching TV for 10 minutes.
- Do pushups while reading in bed or doing chores around the house.
- Lie on your back and raise both legs up in the air and hold for 5 seconds before lowering them again and repeating 10 times.
- Bending at the hips and knees, place one hand behind your head and one hand on your hip before twisting from side to side twice.
- Run in place quickly for 1 minute before sitting down to watch TV
- Climb stairs as fast as possible 3 times
Find the Right Equipment
The important thing that you should do when starting strength training is find the right equipment for your needs. If you’ve never done any sort of weight training before, this can seem like an overwhelming task.
If you have a little more room in your budget, there are plenty of inexpensive exercises that require just a few pieces of equipment. For example, if you want to start doing pull-ups at home, all you need is a door and a sturdy set of handles or bars.
Create a Short-Term Goal
One of the best steps to take is to come up with a short-term goal. These goals should be measurable, attainable, and realistic. Some examples of short-term fitness goals are gradually increasing your calorie intake, starting an exercise plan, or finding an exercise buddy.
The Important First 20 Pounds
The first 20 pounds are the most crucial for building muscle. Your cells are most receptive to changes, so they will be easier to build up at this stage. The more weight you lose, the faster your metabolism becomes. Your body is actively holding onto weight at the end of your dieting process, making it harder to put on muscle.
Conclusion
Strength training is often marketed towards men, but it’s actually beneficial for everyone. Strength training exercises don't have to be heavy or complicated. You can start small and work your way up. Even if you're just starting out, there are still plenty of strength training exercises that you can do without any equipment. It may seem intimidating at first glance, but once you get started, you’ll realize it’s actually making you healthier and active day by day. We hope our article motivated you towards a fit lifestyle to lead an active life ahead.
Contact us today! Receive a complimentary 3-day pass to our studio in Lancaster. Try our classes, boot camp or a general workout to see if it’s a good fit!
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