Weight training for women: 7 things to know before you start
There are many myths and misconceptions about women's weightlifting. One of the most common misconceptions is that women who train with weights risk injury or end up looking masculine and bulky. but it is not the truth. Instead, there are several benefits to daily weight training and the use of free weights, resistance bands, weights, and bodyweight exercises. It can help strengthen your weight loss program!
HealthShots reached out to fitness expert Mukul Nagpaul, founder of Pmftraining and Fit India Movement ambassador, to find out what to keep in mind before trying weight training for women.
“Weight training is an effective way for women to achieve their fitness goals and build strength. But before starting a weight training program, it's important to understand how it works,” says Nagpaul.
Here are 7 key things women should know about weight training:
1. The weight can be adjusted according to individual needs
Weight is not for everyone. It's important to choose a weight that's right for your current fitness level, and start with lighter weights as you get used to the moves. Nagpaul recommends choosing a weight that you can lift 12 to 15 times without fatigue.
2. Proper form is essential
Make sure you lift weights with proper form to reduce your chances of injury and ensure you get the most out of your workouts. This involves keeping your back straight, engaging your core muscles, and making sure you're not hyperextending or arching your back. Carelessness when lifting weights or exercising can lead to unnecessary injury.
3. Plan around your menstrual cycle
Weight training during the follicular phase (when the egg is growing in the ovary) results in a greater increase in muscle strength than weight training during the luteal phase (starting around day 15 of the 28-day cycle and ending at the end of menstruation). If you start paying attention to your menstrual cycle, you may find that the follicular phase is when strength training is most effective. Take it easy and reduce the intensity of your workouts during premenstrual or PMS periods.
4. Gradually increase the weight
“In the beginning, it's important to slowly increase the weight you're lifting so your body adjusts and adjusts to the new load,” says Nagpaul. “Once you get used to the weight, you can increase the weight slightly or add extra reps.”
5. Weights can be combined with other exercises
Lifting weights is effective for building strength, but the benefits of weight training can be maximized when combined with other exercises such as aerobic exercise, bodyweight exercises, and dynamic stretching.
6. Weight should be used sparingly
Lifting weights is great for building strength, but it can also lead to injury if used incorrectly. Make sure to listen to your body and take breaks when needed. Lifting weights safely is better than risking injury and keeping you out of the gym for extended periods of time.
7. Full body workout
Weight training is an exercise that tries to work all the important muscles in one session. It increases metabolism and helps burn calories. Perform exercises including calf raises, bench press, pull-downs, deadlifts, push-ups, squats and lunges. If you have a pair of dumbbells, you can use them to work all your muscles.
Women can reach their fitness goals and build strength through strength training, but only by understanding these seven key points can they do so safely and effectively. With proper form, gradual increases in weight, and combining weights with other exercises, weight training can become an integral part of a woman's fitness program.