Gone are the days when strength training was the territory of males alone. Nowadays, more and more women are opting for strength training programs. Strength training, as the name suggests, is a good way of not only developing your muscles, but also improving your core strength. It is strenuous, no doubt, but very rewarding.
Though strength training is beneficial, it has to be done right, otherwise you will end up with a back injury. Most women are afraid to lift weights. So they content themselves by lifting light dumbbells and convince themselves that it will work. It is, therefore, very important that you do it properly or follow instructions of a trainer.
1. Do proper exercises
It is necessary to do the right exercises to achieve the sexy body that you dreamt of. Barbell squat, dumbbell lunge and split squat for lower body, push-ups, dumbbell and barbell bench press, incline bench press, military press, dumbbell shoulder press, handstand push-ups for upper body pressing, and plank, and roller and hanging leg raises for developing core body. If you do these exercises diligently, you will be able to get a super fit body at a faster rate.
2. Train with proper intensity
Each woman’s intensity level will be different because each one’s strength level is different. If you are doing a set of reps, the last rep must tire you out completely and you should be able to manage only one or two reps after it. If after a set of reps, you feel that you can do another set, then it is not high intensity for you.
3. Train with proper splits
There are two types of splits – Full body workouts and upper/lower splits. A typical person at a gym will need to do only one of these two. In case of upper/lower body splits, you train your upper body and lower body on alternate days. Splits will enhance your muscle mass and will increase your metabolism.
4. Use your time wisely
Usually after a set of squats or deadlifts, you will be so tired that you won’t want to do anything else except rest. You can do some calf raises at that time. You can group exercises together when you are doing upper/lower body splits or total body workouts. Do straight sets only on days when you are training your lower body. This will ensure that you get more work done in less time.
5. Keep your training simple
Focus on the best exercises and assign different reps for each training. Do not expend all your energy and time in training in a high rep range. It will be more beneficial for your body, if you use both higher and lower rep rates.
These are the basic tips for strength training. Let me emphasize once again that you need to follow rules strictly or follow the instructions of a good gym trainer. Failing to do so may result in serious injury, which we don’t want at all.
Tell us about your training routine in comments and let us know if you have any tips too.