More and more women are starting to work out in gyms, regardless of their age. They use the treadmills, the elliptical machines, and do other cardio exercises. However, not too many of them perform strength training exercises. Many women still believe that if they do strength training exercises, they will damage their bodies.
Strength Training has Many Benefits
They think that they will develop a bodybuilder’s physique, but that is far from it. Strength training has lots of health benefits, but even so, women are afraid of practicing it. Strength training can reduce blood pressure, increase the bone strength, and reduce the odds of developing osteoporosis. The main advantage of strength training is that anyone can start doing it, at any age.
Weight training for women over the age of 40 is very useful and important. When women reach that age, the hormones from the body start to fluctuate. This means that their metabolism slows down, and they have higher chances of adding fat, especially on the abdomen, which represents a high risk. Fat on abdomen increases the risk of cancer, diabetes, strokes, and so on. Strength training develops muscles, which burn more fat. The more muscle mass the body has, the more calories are being burnt. This increases the speed at which weight is lost.
If you are new at strength training, then you should take things slowly, and progress gradually. This will prevent injuries, and it will allow time for the body to recover. Women should work out for 30 or 40 minutes at least three times per week. It is very likely that people who work at the gym will help you when it comes to the routines, the repetitions, exercises, and so on. If you are a beginner, two sets of exercises per body part are enough. You should choose a weight which allows you to perform up to 15 repetitions.
Start Easy and Work Hard
You should make a list of 10 strength exercises, which should target all the parts of the body. It is important to start the workout session with compound exercises, such as lunges, bench press, shoulder press, and so on. Choose exercises which you enjoy performing; if you like machines use them instead of the free weights. You could choose the following ten exercises in the beginning: squats, bench presses, lunges, pull-downs (or pull-ups), bicep curls, triceps push-downs, calf raises, lower back extensions, crunches, and shoulder presses.
You should allow the muscles to rest, which means that between each session, you should rest one day. You could train on Monday, Wednesday, and Friday for example, or on Tuesday, Thursday, and Saturday. Change the weight lifting program after four or five weeks, in order to see the maximum benefits. If you don’t, the body will get adjusted to the same exercises, and the muscles will not develop at the same rate. Be smart when you train, in order to benefit the most from it.