Now let’s debunk a couple of the major weight training myths out there. Many women are afraid of weight training exercises as they think they will lose their femininity, ending up with huge muscles. This just isn’t the case as testosterone is required for big muscles and women normally produce only very small amounts. Research shows that weight training for women helps to burn fat, strengthen and tone.

Another myth is some people just can’t put on any muscle mass due to their genetics. Everyone has a different genetic make up and some people have a body type that is more suited to building muscle. That does not mean its impossible for someone with another body type to put on muscle. They will simply just have to work harder to achieve similar results. Studies have proved that it’s how hard you train that is the defining factor with weight training routines not your DNA.

There are two main types of weight lifting exercises you need to be familiar with; compound and isolation. The foundation of any good weight training routine should focus on compound exercises which target multiple muscle groups, joints and ligaments. Examples include the bench press, squats, dead lifts and the shoulder press. Isolation exercises target one muscle group and joint at a time, used to completely fatigue the muscle and for detailing. Bicep curls, leg curls, leg extensions,triceps pull down, and crunches are all good examples.

Make sure your weight training programs are focused around the “progressive overload” concept. This is simply making sure you are using the heaviest weights you can handle and are continually changing certain workout variables. The simplest way is to increase the amount of weight you use with your exercises each time. You can also increase the number of repetitions you do or give yourself shorter rest periods between sets. The most important thing is that you are fatiguing your muscles, shocking them into growth. Try changing your routine every few weeks as this helps to avoid a plateau and keeps things fresh and fun for you.

The main focus however should always be on proper form. This not only prevents injuries but it is the quality of your weight training routines not the quantity that has the greatest impact on your progress. Their are just so many benefits with weight lifting from building and toning muscle, strengthening bone density and even helping to prevent osteoporosis. It speeds up your metabolism and burns fat, enhances your aerobic fitness, and aids in preventing injury. Regardless of your goals, fitness level, or age, weight training can benefit you.

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