Most women rely solely on cardiovascular exercises and their diets to try and change their body shape, but the truth is the only real way to change your physical shape without drastic plastic surgery is through weight training. Apart from creating those striking visual changes we all desire, weight training for women goes far beyond that benefiting everyone, from young to old.

Weight lifting increases bone density and strengthens joints, dramatically reducing the risk of osteoporosis. Your risk and chance of injuries are greatly decreased due to the increase in muscle, ligament and tendon strength. This has a huge impact on quality of life especially for seniors as performing tasks that require lifting, pushing and pulling become much easier. Strength training for women is more than just a means of sculpting a lean body, it will also give you the confidence and power to be your best and live your life to the fullest.

Weight training exercises for women also boost the metabolism helping to reduce body fat quicker and easier. This is due to the intensity and workload your body comes under, causing you to burn more calories as your body needs more fuel than normal. The increased muscle size also assists with jump starting your metabolism as they consume more energy. This is great news for middle aged women as it can fight the dreaded middle aged spread syndrome. So the real big secret to beating the bulge as you get older is weight training!

Now let’s clear up the number one weight lifting for women myth. “Strength training will make me big, bulky and unattractive!”

First of all women can’t build huge muscular physiques like men simply because of their genetics and body composition. Big muscles require the hormone testosterone which men have alot of, in fact ten times more than women on average. The only way a woman can achieve the muscular physique of a man is by taking steroids.

The other important factor to muscle size is all to do with your weight training diet. You will gain muscle and lose fat through weight lifting, but unless you start eating more your body weight will remain the same.

Another important point many women don’t seem to realize is that muscle can’t be turned into fat, or fat into muscle. Each of these cells are unique from the other so if you were thinking, “I’ll start strength training once I lose this fat,” you now have no excuse not to pick up those weights!

The next thing we need to address with weight training for women is how to train. Because of the over hyped myth that women will end up with huge muscles by lifting heavy weights they tend to go to the opposite extreme by lifting very light weights, receiving very little benefits and results. Unfortunately without sufficient resistance (weight) the muscle fibers will not increase in size. In other words your goal for muscle tone and shape simply won’t happen.

This is why a weight training program for women will be similar to a men’s one, consisting of lifting heavy enough weights to fatigue the muscles and stimulate proper growth. Working to muscle fatigue or failure means to the point where you are no longer able to physically lift the weight while maintaining proper form and technique for the exercise. Remember this is the only way you are going to achieve muscle tone and shape and get the full benefits of your weight training routines.

Strength training exercises for women can fit into any lifestyle and don’t have to be complicated and take up all of your time. Improving muscle strength, definition and endurance can happen quickly and takes as little as 20 – 30 minutes, 2 – 3 times a week for results to show. The exercises can easily be performed with a variety of equipment including resistance bands, free weights, machine weights and even your own body weight.

It’s essential to workout all major muscle groups so muscular and postural imbalances don’t occur. Focus on compound exercises like the squat, bench press, deadlift, shoulder press and chin up. These exercises target multiple muscles and joints at once speeding up results so are the cornerstone to any effective weight training program for women.

When first starting out it is advisable to begin a simple full body workout no more than 3 times a week. This will give your muscles enough time to rest and recover from your workouts. Use a weight or resistance that creates muscle fatigue within around 8 – 12 repetitions, aiming for the recommended 1 – 3 sets per muscle group. It’s important that you maintain proper form and technique throughout each exercise to avoid injury and obtain the maximum benefits.

Remember weight training for women has so many positive benefits regardless of age, goals or fitness level. If you want to burn fat, shape and tone your muscles, increase strength and improve your overall quality of life there is no better tool than strength training. Start gradually and increase the intensity every week to improve results and keep challenging yourself. Make compound exercises the core of your routine and you will begin to see changes in as little as two weeks. Train hard and regularly, but most importantly have fun and enjoy the new found strength and energy that comes from weight training!

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The first important step to address is where are your calories coming from?! Just over half of them should come from carbohydrates, then protein and fats in that order. This averages out to about 2g of carbohydrates per pound of bodyweight and 1g of protein per pound of bodyweight.

Carbohydrates are essential for any weight training diets as they supply your body with necessary sustained energy. The most important type are complex carbohydrates which can be found in:

Protein is a key ingredient for any serious weight training diet plan. Protein helps with muscle repair and recovery enabling them to grow bigger and stronger. The main focus should be on consuming complete protein foods which have the essential amino acids the body needs in order to build new muscle. Complete protein foods are:

Fats are obviously what you want to limit with your diet for weight training, but there are important healthy fats your body needs. These essential fats fall under two categories, monounsaturated and polyunsaturated. These help to maintain healthy skin, hair, regulate body temperature, protect body organs, and promote healthy cell function. They can be obtained through weight training supplements or these foods:

The fats you want to avoid are saturated and trans fats. These can lead to health risks such as, heart disease, weight gain, cancer and diabetes. They are found in fast foods, some packaged foods, cakes, desserts and sweets.

Your main goal with your weight training diet should be to focus on your calorie intake within these 3 areas. Carbohydrates will supply your body with energy, protein will feed your muscles and help them to grow and essential fats maintain proper body function.

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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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