The biggest myth of weight training amongst women is that they feel it will transform them into a huge hulk like individual. To maintain a regular figure they engage themselves with cardio sessions and body weight training. As compared to men, women have a lower level of hormone testosterone which is required for muscle building. It takes years of proper dedication and a particular lifestyle to achieve high level of muscularity.
The thing with weight training is that it increases lean muscle mass of the body. Your muscle mass is directly proportional to the calorie intake, more the muscle mass of the body the more calories you will burn and hence you’ll get leaner. There are various benefits such as it helps in toning of your body and add shape to your muscles and even take out some inches from your tummy.
There are numerous benefits of working out for women such as increased functions in day to day activities, reduction of bone loss, low risk of osteoporosis and increased metabolism. One should initially start in developing the right form and should target 2-3 workouts per week targeting 8-10 body muscles per week. Schedule rest between your workouts for muscle recovery.
Before starting your workout you should warm up as it helps in preventing injuries. Drink water regularly as it keeps you hydrated and makes body cramps or fatigue less likely. Do not lift heavy weights at the very start of your workout, listen to your body and track your progress. You can initially start with the bodyweight exercises and then move forward to dumbbells.
3 cardio sessions per week alternating with 2 strength training sessions per week is a solid regime. Cardio sessions can be scheduled on Mondays, Wednesdays , and Fridays and strength training can be done on Tuesdays and Thursdays. This session allows muscles to heal and recover in time. A Warm up and a cool down session is a must.
Cardio Workouts-There are various equipments in the gym like treadmills, elliptical machines, stationary bikes, stair climbers and rowers. One should start a low intensity and speed. Begin with 15 minutes workouts at the start and gradually increase depending upon how your body adapts and responds.
Strength Training- Strength training is essential as it has many health benefits. The beginner workout schedule includes chest press, shoulder press, lat pull downs, tricep pushdown, Squats, leg press, leg extensions, leg curls, calf raises and crunches. One should start with low weights with 8-12 reps of 3 sets initially and should increase the weight later depending upon the muscle response.