It is commonly seen that most women don’t include weight training for women in their workout schedule because of the myths associated with it. But remember weight training for women is quite beneficial and must not be ignored. To get the most of the weight training for woman schedule it is very important to do it right under able guidance of a professional and experienced weight trainer. If you are confused which weight training exercises must be included in your weight training schedule then you must continue reading below:
1) Dumbbells: This is one of the most common weight training exercises for both males and females. These simple pieces of iron help you tone your arm and shoulder muscles and doing it while squats, will also help tone your legs. When you start with weight training never jump to the heaviest dumbbell. You know your strength therefore pick the dumbbell that you think you can comfortably pick. After a few days, keep increasing the dumbbell weight gradually, until you reach your limit.
2) Deadlifts: It is quite an effective technique of weight training for women. This includes lifting of a weight, bench press as well as a squat. deadlifts mean lifting the weights direct from the ground in the bent over position. This is not a relatively simple exercise, so should be done when a woman has some experience with weight training or under professionals surveillance. Being a total test of strength, doing it all of a sudden can jerk your neck and back and cause damage.
3) Bent over barbell rows: This is a strength checking exercise and thus good for weight training. Barbell is used for this exercise and helps in toning the middle back. Barbell is almost like an enlarged form of a dumbbell and lifting them may appear daunting at first. This difficult exercise can be made simple if done under able guidance of the experts and careful weight selection. Also, lifting any kind of weight should be done slowly and gradually. Don’t rush through it as one mistake can result in long term troubles.
4) Lunges: Lunges is a strength training exercise and not weight training exercise. When combined with dumbbells it becomes both strength and weight building exercise. Take the dumbbells and bend forward on one foot and keep the other leg in the position. Change your leg simultaneously and keep repeating this for a few rounds. It is quite simple and very effective for weight training for women. This exercise is great for lower back, legs and butts. Dumbbells tone up the arms beautifully.
When you start weight training for women you should keep the following things in consideration:
Before you start with the weight training program make it sure you do adequate warm-up exercises. This is because the muscles get heated up and prepared for lifting weights and thus prevents injuries.
Change your weight training exercises in every couple of weeks. This is to prevent your body get conditioned to few exercises only and so that all parts of the body can be toned evenly.
Rest is as important as the workout. So it is important to take a break from the working out routine and indulge. This will revive your body so that it oozes with energy to do the exercises well. Execss of weight training for women is as bad as not doing the weight training!