How to Weight Train for Women

Weight training for women often conjures up misconceptions of muscle-bound women. Fortunately, most women attain a lean and toned body when they weight train. Masculine looking female body builders often turn to steroids to bulk up. So toss out your concerns about looking like Arnold Schwarzenegger and use weights in your workouts.

Instructions

Difficulty: Easy

Things You’ll Need:

• Weight training equipment
• Gym membership (optional)

Warm Up Before You Weight Train

1. Schedule time into your weight training routine for stretching. Allow about 15 minutes for warming up your muscles.
2. Walk or cycle for about 5 minutes. This will get your heart ready to lift weights. Keep this aerobic activity light.
3. Warm your arm muscles up. Lace your fingers together above your head. Turn your palms up and pull your arms up and slightly back. Hold at a comfortable stretch for 15 seconds.
4. Stretch your legs. Stand with one hand resting lightly on a wall. Grab one foot with the opposite hand. Pull the foot towards your back and hold for about 20 seconds. Repeat with the other leg.

Stay Safe While Weight Training

5. Work with a weight training partner at all times. You can spot each other, which means watching and helping one another with lifts.
6. Wear appropriate clothing and shoes. Never wear anything but gym shoes when weight training. Avoid overly baggy clothing that could get tangled in weight machines.
7. Stick to your pre-planned training schedule. Attempting someone else's weight routine can caused pulled muscles.

Tailor Your Weight Training Routine to Your Goals

8. Use heavier weights and lower reps (number of times you lift in one set) to gain strength. The correct weight is one that you can just barely finish your last rep with.
9. Perform 8 to 12 reps with medium heavy weights to build up your muscles. You should have difficulty finishing the final rep if the weight is correct.
10. Go for lighter weights to gain endurance. You will need twelve to 16 reps to reach muscle exhaustion with these light weights.

Tips & Warnings

• If you weight train in addition to your cardiovascular workouts, you will raise your metabolism. A higher metabolism means more fat burning.
• Don't believe the misconception that women should use only lighter weights. You can't get toned if you are lifting weight you can easily manage.
• Gym etiquette requires that you wipe down each machine with a towel after you use it.
• Stop weight lifting at once if you feel pain, as continuing can cause serious damage.

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