Are you tired of all those cardio class and not seeing any results? Then you may want to look at strength training workouts of women. Why? Simple, if you are able to tone your muscles you will boost your metabolism, which will help burn off the stubborn body fat and keep your body looking lean and sculpted.
According to the National Center for Health Statistics, a mere 21 percent of women strength train two or more times a week. When you skip the weight room, you lose out on the ultimate flab melter. Those two sessions a week can reduce overall body fat by about 3 percentage points in just 10 weeks, even if you don’t cut a single calorie. That translates to as much as three inches total off your waist and hips.
So What is Strength Training
Strength training refers to exercise that requires your muscles to exert a force against some form of resistance, such as free weights. Performing strength training exercises 2-3 x a week for 20 minutes yields terrific results.
Strength training is the fastest way to improve muscle strength and endurance. The increase in muscle strength and endurance allows you to perform everyday tasks with less effort and for longer periods of time. Many changes in muscle tissue that are associated with age are caused by disuse. Simply forcing the muscles to work on a regular basis significantly improves their capacity to do work.
You Won’t Get Bulky
Despite what many fitness experts claim, this is a legitimate concern for women. They don’t want to bulk up and look like smaller version of men. Your bodyweight depends on your eating and exercise habits. Strength training will help you tone your muscles and get stronger, as long as you don’t increase your calorie intake.
It is a fact that women will never be able to build naturally build muscle like a guy, their bodies are just not designed that way. If you want to learn more about building muscle and keeping that slim, sexy fit feminine look, then I would recommend you check out Rusty Moore’s, Visual Impact for Women.
Benefits Of Strength Training workouts for Women
There are a lot more benefits to strength training that you might think. Here is a list of just a few great reasons why you need to create a workout routine.
• Less Fat. More muscles, decreased body fat at the same bodyweight.
• Balanced Physique. Many women are skinny in the upper body & bulky in their legs. strength training will balance your physique.
• Increased Bone Density. Lifting weights prevents osteoporosis.
• Blood Circulation. Helps combat cellulites on thighs & glutes.
• More strength. Pregnancy, holding baby, house hold chores
• Fun. Women really like sports from my experience, especially when they have fun while getting results.
• Physical Activity. Whether it is strength training or something else: you need physical activity to stay “sane”.
The strength training workouts for women
If you have never done any strength training or are a gym junky. This novice workout, will work for you. Whether or not you have seen results in the past, or you’ve never done any type of strength training before, this is the perfect place to start. No matter what happens, you will start to see results, and be hooked!!!
This novice workout is going to use the all the major muscle groups by focussing on 5 exercises
- Squats
- Dead lifts
- Bench Press
- Shoulder Press
- Pull ups
These exercises will help you build the most amount of strength in the shortest time possible, because all of these movements are compound exercises which target the largest muscle groups.
It is recommended that you do the below two workouts for three days with rest in between. An example is Monday, Wednesday, Friday or Tuesday, Thursday and Saturday.
Week 1 workout
Day 1 (ex. Monday)
- Warm up for 3-5 minutes by either jumping rope, doing jumping jacks, using a rower machine or riding a stationary bike
- Squats – 2 warm up sets of 5 reps (1 with just the barbell, 1 with some weight added). 5 sets of 5 reps ( Find a weight that makes five reps difficult)
- Shoulder Press - 2 warm up sets of 5 reps (1 with just the barbell, 1 with some weight added). 5 sets of 5 reps (Find a weight that makes 5 reps difficult)
Notes: Rest 2 minute between each set
Day 2 (ex. Wednesday)
- Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike.
- Dead lifts – 2 warm up sets of 5 reps (barbell with some weight added). 5 sets of 5 reps ( Use a weight that’s difficult to do 5 sets)
- Chin ups/pull ups – Do 5 sets of 5 reps. If you can do more than 5 chin ups, add weight to your chin ups so that you can only do 5.
Note: Rest 2 minutes between each set
Day 3 (ex. Friday)
- Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike
- Squats – 2 warm up sets of 5 reps (1 with just the barbell, 1 with some weight added)- 5 sets of 5 reps ( Find a weight that makes five reps difficult)
- Bench Press – 2 warm up sets of 5 reps (1 with just the barbell, 1 with some weight added)- 5 sets of 5 reps ( Find a weight that makes five reps difficult)
Note: Rest 2 minutes between each set
That’s your workout for the first week. For week 2, we’re going to be doing the same exercises, except we’ll be performing the Day 2 workout twice, and the Day 1 workout once.
Week 2 workout
Day 1 (ex. Monday)
- Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike.
- Dead lifts – 2 warm up sets of 5 reps (barbell with some weight added). 5 sets of 5 reps ( Use a weight that’s difficult to do 5 sets)
- Shoulder Press - 2 warm up sets of 5 reps (1 with just the barbell, 1 with some weight added). 5 sets of 5 reps (Find a weight that makes 5 reps difficult)
Note: Rest 2 minutes between each set
Day 2 (ex. Wednesday)
- Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike
- Squats – 2 warm up sets of 5 reps (1 with just the barbell, 1 with some weight added)- 5 sets of 5 reps ( Find a weight that makes five reps difficult)
- Chin ups/pull ups – Do 5 sets of 5 reps. If you can do more than 5 chin ups, add weight to your chin ups so that you can only do 5.
Note: Rest 2 minutes between each set
Day 3 (ex. Friday)
- Warm up for 3-5 minutes by either jumping rope, doing jumping jacks, using a rower machine or riding a stationary bike
- Dead lifts – 2 warm up sets of 5 reps (1 with just the barbell, 1 with some weight added)
- Bench Press – 2 warm up sets of 5 reps (1 with just the barbell, 1 with some weight added)- 5 sets of 5 reps ( Find a weight that makes five reps difficult)
Notes: Rest 2 minute between each set
Repeat the week 1 and week 2 workouts for at least 12 weeks.
There you have it, a novice strength training workouts for women.
One last note….
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