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Strength Training for Females

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Female Weight Training Routines

As a woman, you might have read about the benefits to your health and physique that weight lifting can provide, and be interested in taking it up. A cursory glance in the weights room can often put many women off, however – chances are you’ll see what look like huge, grunting gorillas tossing around heavy barbells, making grunting noises and sweating testosterone. Understandably that can be pretty off-putting.

So what female weight training routines would be appropriate? Well, although there are some differences in physiology and bio-mechanics between men and women, and it is true that first-time women often come into the weights room with a different set of muscle imbalances than the average first-time man, the fact is that in general, what works for guys will work for girls equally well.

We’re all made up of the same muscle tissue, and the same principles apply to both men and women when it comes to losing fat, firming up, and gaining some muscle mass.

Here’s a couple of areas women are generally interested in, and what exercises you can use to work those areas.

“I want to firm up my behind” - Fortunately, this is something you can do relatively quickly with a free-weight exercise known as the barbell squat. It involves placing a barbell on your back, and squatting down and back up. That’s one repetition, and you’ll want to do 3 sets of 10-12 repetitions, once or twice a week. You should definitely ask a personal trainer or gym staff member to show you the correct technique, and gently guide you as you practice, until you have it down.

If you practice this movement with consistency, and add a little weight to the bar each time (remember to start light – usually with just the bar) then you’ll notice a firmer, tighter and nicely-shaped behind in a matter of weeks.

“I want to lose fat in X spot” - The answer is NOT to work that particular bodypart obsessively. This will do little or nothing for fatloss in that area. One of the biggest myths of fatloss is the idea of “spot reduction” – you can not lose “bingo wings” by doing hundreds of tricep extensions, nor can you work off tummy fat with hundreds of crunches. It’s a myth!

The truth is, fat is lost systemically – that means, it either comes off from everywhere, or not at all. A good weight lifting routine is in fact one of the best things you can do to lose fat all over, and you’d be wise to look into routines that incorporate compound movements like the squat, deadlift and shoulder press, and perform them for 10-12 repetitions per set.

Combine a decent female weight training routine with a program of cardio and good eating habits, and you’ll be well on the way to the body and fitness levels you’re after.

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