Weight Training Regime for Women

Weight training is a way to tone and to increase fitness.

Weight training for women offers a range of health benefits including improved balance, strength and bone density. Generally, women do not gain as much muscle as men, because of their lower testosterone levels.

Aims and Objectives

A weight training regime includes the number and duration of repetitions as well as the intensity and level of difficulty, depending on your goals. To increase muscle size and strength, opt for heavier weights and fewer repetitions. To increase muscle tone and endurance go for lighter weights and a higher number of repetitions.

Machines and Free Weights

Weight machines provide a fast and safe way to work out and can be used on your own. Free weights are easier to install at home and tend to be cheaper, but carry more risk. When using free weights always have another person present to spot you and help if necessary.

Planning and Timing

The American College of Sports Medicine recommends weight training two or three times per week. Allow a day between sessions to allow micro-tears, which form in the muscle tissue, to repair. Testosterone levels in women peak around ovulation, so plan peak training sessions for these times for maximum benefits.

References

• Total Body Fitness Professional: Weight Training for Women
• ACSM.org: Home Weights