…Women Who Lift: 7 Tips For Newbie Lifters…

Whenever you head to the gym, you’ll notice that the weight room is largely populated by men. It’s a huge mistake to think that women shouldn’t lift weights, but it’s one that many people still believe. Gyms that are ‘friendly’ to women are often furnished with treadmills and cross trainers. It’s strange how people believe that certain workout machines have genders – there is no hard and fast rule that says that you have to use a treadmill if you are a woman, and there is no rule that says women cannot lift. It has always been assumed that pumping iron is for men to build their muscles, but contrary to this belief, women have muscles, too! Getting down with weights not only burns fat, it trims inches off your waist and hips. You can transform your entire image and your health by adding weight-lifting to your workout schedule and the overall benefits of training with weights can boost your mood and last hours after you put down the last dumbbell.

Girls, it’s time to take over the weight room. And it’s time to do it carefully. If you decide to go ahead and try out strength training, then you need to do your homework about warming up and avoiding needing a arthroscopic rotator cuff repair. There is no need to risk injury when you are working hard on your physique, but you have to be smart about your choice of workout. It’s always a good idea to get the advice of a personal trainer before you get started, as they can help you tailor the right workout for your weight and your goal. There are so many benefits to lifting weights and it’s okay if you don’t know what they are: we’ve got them here for you. Whether you’re new to lifting or not, you don’t have to be afraid of the workout you’re going to get.

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Losing Fat

Body fat is one of the biggest battles that women have in life. Fat sticks to the most inconvenient places, creating muffin tops and back bulges. The thing is, we NEED fat on our bodies: we just need to know how much! Weight training on a regular basis builds up the muscles, and the leaner muscle your body has, the better your metabolism will run. A higher metabolism burns off more calories, as it is constantly running in the background. Your body is designed to store fat in specific places, but figuring out a healthy fat percentage is important so that you know what you are facing when it comes to weight loss.

Strengthen Without Bulking

Women tend to avoid the weight room due to the misconception that practicing weight training will bulk them up the Schwarzenegger way. Well, you’ll be pleased to hear that it won’t happen to you unless that is what you want to happen! It’s something that isn’t physically possible, as we girls don’t have the same level of testosterone that men do. Men build muscle faster due to their testosterone, and so women have a harder time gaining in the same way. Women get the better bit: they gain definition and muscle tone. If you decide not to lift anything over three pounds at the gym due to fear of too much bulking, then you have to stop grocery shopping. Or lifting your child. Or anything remotely related to something heavy. It’s not feasible, right? And you’re not huge, right? The women who ARE bulked out specifically eat, supplement and train to look that way. Don’t panic, you won’t beef out just because you dare to touch the 10lb weight rack!

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Osteopo-NO-sis

There’s not enough cheese in the world that’ll strengthen your bones in the way that weight training will. Osteoporosis is more common in women, and training with weights increases bone density; a sure-fire way to reduce your fracture risk. This is handy to know when you are working on your physique to tone up, right? Reducing your risk of osteoporosis should be important to you, so head over to the weight room and include lifting in your routine.

Reduce Injury Risk

Cardio is an excellent way to work out, but weight training strengthens all those connective tissues that you rely on. Ligaments that are strong prevent injury and can really help you out with arthritic pain. Reducing your injury risk should be a priority for you as even the smallest muscular tear can put you out of action and cancel out your workouts.

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Burn, Calories, Burn

A metabolism that is fast is the biggest burner of fat out there. When you weight train, you make a point of raising your metabolism for a whole 24 hours after the workout has happened. The harder you train, the more calories you burn. If you’ve never heard of excess post-exercise oxygen consumption, then you need to read this article. This excess of oxygen helps to break down the fat that the body stores, burning more calories than you would have anticipated.

Sit Straight

In a world where we all walk around hunched over and working on computers and smartphones, improving your posture is so important. Weight training strengthens your spine in a way you wouldn’t have anticipated while also strengthening your spine and your core. A stronger core can help ease any lower back pain, and a good posture is gained when you lift.

Good Mood Day

Like any exercise, weight-training lifts your mood. Your endorphins go nuts and the adrenaline pumps around your body at a fast pace. This increase in endorphins can bring down anxiety levels and set your entire mood for the day. Starting out early and working out is a great way to ensure that you get the day that you want while feeling more confident and happier.

Weight training for women isn’t all the fitness magazines would like you to believe. Head to your local gym and have a chat with a personal trainer who can give you the correct advice.