Weightlifting exercises are ideal for building the ultimate physique and maintaining a healthy lifestyle.You must follow a healthy diet plan, stay hydrated, and take necessary supplements to complement this lifestyle. That said, you must create a workout that suits your schedule and fitness goals.
In this post, we will offer a simple weightlifting workout guide for women to ensure they can meet their fitness goals effectively:
Myth Buster for Women Weightlifting Exercises
Many women believe that weightlifting takes away femininity and gives a bulky and unaesthetic look. However, that’s not necessarily true.
The rate of muscle growth is slow in women than in men. The male body contains high anabolic testosterone. For those who don’t know, testosterone is a male hormone that increases male characteristics and promotes massive muscle growth. Women also have testosterone, but the level is significantly low. While men have about 675 ng/dl of testosterone on average, women’s bodies only contains30 ng/dl.
Women who grow enormous muscles often achieve this through steroids. The side effects of consuming steroids often result in enlarged clitoris, facial hair growth, and a deeper voice. Furthermore, steroids also increase the development of many health problems such as heart diseases.
Why Women Should Include Weightlifting Exercises in Their Routine
Resistance training doesn’t increase testosterone levels and bulky muscles. Instead, it tones muscles and burns body fat, depending on your caloric intake. Cardio exercises, on the other hand, help reduce weight and improve your body tone and appearance.
Your body needs a few types of fat for energy. It stores some for survival. When you reduce your fat reserves, the body uses muscles and protein to generate energy.Thus, you start losing weight along with muscle mass.
You can develop the ultimate beach-ready figure by weightlifting. Weightlifting exercises build muscles in your entire body. It gives a defined, toned, and tight body shape while enhancing your femininity and curves. Here are some other benefits of weightlifting:
- Boosts self-confidence
- Reduced fat
- Improved sleep routine
- Enhance bone strength
- Excellent cardiovascular health
Things You Should Know Before Starting Your Weightlifting Program
Exercise and nutrition are the major elements that you should focus on in your weight training program. They equally work to promote the perfect physique and tone overall body muscle.Another thing to keep in mind is that you need a routine. You need a program that includes a focused body section for each day. You cannot perform exercises that you like as many times as you want. This isn’t an effective technique and won’t get you anywhere.
Weightlifting is similar to cooking. You need to add every ingredient (exercise)in the right quantity (sets) and the right time (reps). If you successfully follow a proper workout routine, you will notice balanced changes throughout your body. Here are some tips and guidelines that you should remember:
· Repetitions
When you are weightlifting, you need to keep track of your repetitions in each set. You should choose the reps according to your current ability. Furthermore, the number of reps in each set depends on the weight you are loading. If you can easily lift the weight, you should increase your reps. Choose weights that lead to complete fatigue. When you get used to a certain weight, you should increase more load. The goal is to exercise until you reach the point of muscle fatigue.
· Sets
One set contains a certain number of repetitions. After each set,you should take 90 to 120 minutes rest and then move to the next set. When you complete the total sets, you can move to the next exercise.
· Warm-Up
Pre-training warm-up before every session reduces risks of injury. You should complete the warm-up session before working out on a specific muscle group. For instance, if you want to perform fully weighted deadlifts, practice the exercise without weights.
· Hydration
You should always stay hydrated, especially during weightlifting. Consuming enough water is important for health and improves your stamina and performance. It would be best to drink water before, during and after exercising.
Top Weightlifting Exercises
Men and women often follow the same weightlifting plan and the results are similar as well. However, there are some exercises to enhance natural curves and maintain a feminine physique. Here are some top exercises that you should include in your plan:
1. Squats
Squats are the ultimate exercise to strengthen the core, build muscles, and boost athletic strength. It helps develop a killer physique and reduces the risk of injury. Furthermore, this exercise reduces fat and crushes calories.
2. Deadlifts
Deadlifts build major muscle groups in the entire body, including the back. The major focus of this exercise is oblique, core, and legs. Furthermore, deadlifts improve endurance, boosts hormone production, and reduces fat.
3. Lunges
Lunges increase balance and improve flexibility. This exercise is especially ideal for the lower body. By including lunges, in your workout routine, you get a stable and stronger core, which is a must for healthy posture and balance.
Besides the exercises mentioned above, there are many more best exercises for women that you should include in your weightlifting plan.
Nutrition Plan
Many workout programs available on the internet limit your calories, leaving you unmotivated and tired. Weight training requires a proper but healthy diet. If you want to build muscles and improve your physique, you should eat more. Proper nutrition fuels your body, helping you achieve your health and fitness goals effectively.
Conclusion
The weightlifting exercises mentioned in this piece are ideal for the female physique. If you eat right and choose the right exercises, you can quickly improve your physique. That said, in your journey to achieve a healthy lifestyle and killer physique, you should plan your nutrition, exercises, and supplementation. Needless to say, if you stick to a plan and remain consistent, you will feel and look incredible.