Weight-lifting might be a more popular form of exercise amongst men, but it also has many benefits for women. Although it might seem intimidating to start weightlifting, with our list of weightlifting tips for women, you’ll get into the full swing of things in no time!
First, let’s take a look at why women should be weight-lifting. According to bodybuilding.com, lifting heavy weights won’t make women big and bulky, instead, it will make you look lean, hard and strong. If you want a hard body, machines and “muscle-sculpting” exercises will not get you that tight butt you’re dreaming of. Instead, focussing on lifting heavier and doing big, compound movements will get you the body you deserve.
Here are some of our beginner-friendly tips to get you into lifting heavier and getting leaner:
1. Establish a routine and stick to it. Set out which exercises you will be doing and how many sets and reps will best help you achieve your goal.
2. It’s critical to start your workout with a warm-up to activate your muscles and prepare your body for what is coming. Foam rolling is also good to do before each workout. If you’re doing legs, roll your quads, hamstrings, IT band, and calves. For your upper body, roll your shoulders, chest, triceps, and biceps.
3. Do activation exercises, which are designed to get your big muscles activated and working properly. This will help you avoid injuries. You can activate your muscles by doing 20 reps of the exercise you’ll be performing without any weights so you don’t feel fatigued.
4. Include one or two prime, compound movements into your routine. These exercises work more than one muscle group and form the strength-building aspect of your workout. Rest for 1 – 2 minutes between sets.
- Bench Press
- Push Press
5. Add two to four accessory exercises to help shape your muscles. These are single-joint exercises which will help you target a specific muscle. You’ll perform these exercises with lighter weights than the prime movements. Do 3 sets of 8-12 reps and don’t rest too long between sets.
- Bicep Curls
- Tricep Extensions
- Tricep Push-Downs
- Calf Raises
- Leg Curls
- Leg Extensions
- Front Raises
6. Add 20 minutes of high-intensity intervals on days that you weight-lift. Do 30 seconds of all-out work, followed by 1 minute of recovery. Once a week, do 30-45 minutes of low-intensity cardio to burn some extra fat.
7. For the first couple of weeks, you can use relatively lighter loads and build up from there. Make sure that you constantly push yourself and once you’ve built a solid base and are confident with the moves, increase your reps, or decrease your rest periods.
We hope these tips will help you start your weight-lifting journey with confidence. If you are ever unsure our personal trainers are always willing to help with any questions you might have.
Now, stop waiting and start lifting!