Light Weight Training for Women
Weight training for women suffers from several misconceptions. While light weight training is important, solely lifting only light weights will not yield the desired results as mixing light weights with heavier weights.
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Identification
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Light weight training is usually performed with the idea of toning and shaping muscles as opposed to building size. This form of weight training targets the neurogenic muscle tone, the muscle tone that is present during movements
Misconceptions
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According to the National Academy of Sports Medicine, women cannot bulk up in the same way that men do because of higher levels of body fat and lower levels of muscle mass. Using heavier weights and a lower repetition range activates the myogenic muscular tone, the muscle tone of resting muscle.
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Example of Weight to be Lifted
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A good program should alternate light weight training with occasional heavier weights. When lifting light, you should be performing 50 to 70 percent of your one repetition maximum for 12 to 25 repetitions. When lifting heavier, go above 70 percent of your one rep max for one to12 repetitions.
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References
- Photo Credit Beautiful Female fitness trainer. image by Paul Hill from Fotolia.com
