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WORKOUT

Weight Training for Women: Guide to Getting Stronger

Posted by UPROTEIN on Jan 06, 2024

Uprotein

7 min read

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If you're looking to get into weight training but don’t know where to start, you’ve come to the right place.

Weight training for women has taken off, leaving old stereotypes in the dust and proving that strong is the new sexy. This guide will walk you through the history, the biology, the best exercises, and the different types of training available. Let's dive in with a smile and some enthusiasm!


Evolution of Female Exercise

Once upon a time, women were told to stick to dainty exercises like calisthenics, dance, and gymnastics because, heaven forbid, we might break a sweat! Fast forward to the 1970s, and things started to change. The feminist movement shook things up, pushing women into sports and fitness in a big way. Thanks to a little U.S. federal law called Title IX, more women were able to participate in sports. This was also the era of Jane Fonda and her aerobic workouts—let’s hear it for leg warmers!

By the 1980s and 1990s, women were hitting the gym, inspired by bodybuilding legends like Rachel McLish. These pioneers showed that women could lift weights and look amazing doing it. Today, weight training for women is recognised for its benefits like improved muscle tone, better bone health, and a boosted metabolism. The journey isn’t over, but we’re stronger for it.

Female Biology Facts

Now, let’s talk about the science-y stuff. Both men and women have the same muscle structure, which means we can all gain strength from lifting weights. The difference? Hormones. Men have more testosterone, the magic muscle-building hormone, which is why they generally gain muscle faster. Women also produce testosterone, but in smaller amounts, so our muscle gains might be a bit slower. But don’t let that discourage you! Women have estrogen, which helps with muscle recovery and reduces inflammation. This means we can bounce back faster after a workout. Plus, weight training helps us increase muscle mass and decrease body fat, leading to that lean, toned look many of us are after. And no, lifting weights won’t make you bulky. Thanks to our lower testosterone levels, we’re more likely to get lean and toned rather than bulky. So, go ahead and lift those weights!

Female Fitness Goals & Best Exercises

Whether you want to build strength, enhance muscle tone, lose weight, or improve overall fitness, weight training can help. Here’s a breakdown of exercises based on different goals:

Building Strength

  1. Squats: Great for your legs and core. Try back squats, front squats, and goblet squats.
  2. Deadlifts: Perfect for your hamstrings, glutes, and lower back. Variations include conventional, sumo, and Romanian deadlifts.
  3. Bench Press: Targets the chest, shoulders, and triceps. Try flat, incline, and decline variations.
  4. Pull-Ups: Awesome for the back, biceps, and shoulders. If pull-ups are tough, start with assisted pull-ups or lat pulldowns.

Enhancing Muscle Tone

  1. Lunges: Works the glutes, quads, and hamstrings. Try walking lunges, reverse lunges, and Bulgarian split squats.
  2. Shoulder Press: Focuses on shoulders and triceps. Use dumbbells, barbells, or resistance bands.
  3. Bicep Curls: Isolates the biceps for definition. Use dumbbells, barbells, or try hammer curls.
  4. Tricep Dips: Strengthens and tones the triceps. Use parallel bars or a bench.

Losing Weight

  1. High-Intensity Interval Training (HIIT): Combines strength and cardio for efficient calorie burning. Includes exercises like burpees, kettlebell swings, and jump squats.
  2. Circuit Training: Keeps your heart rate up with minimal rest between exercises. Try push-ups, lunges, and planks.
  3. Rowing Machine: Full-body workout that burns calories and builds endurance.
  4. Battle Ropes: Engages the entire body, especially the arms, shoulders, and core.

Improving Overall Fitness

  1. Planks: Great for core stabilisation. Try side planks and plank rotations.
  2. Kettlebell Swings: Dynamic move targeting hips, glutes, and core.
  3. Step-Ups: Focuses on quads, hamstrings, and glutes. Use body weight or add dumbbells.
  4. Mountain Climbers: Full-body exercise combining core strength and cardio.

Different Types of Training

When it comes to weight training for women, there are several fun and effective approaches to consider. Let’s break them down: Traditional Weight Training This involves lifting free weights (dumbbells, barbells) or using machines. It’s great for targeting specific muscle groups with sets and repetitions. Ideal for building muscle mass and strength. Functional Training Functional training mimics everyday movements to improve overall strength. It often uses kettlebells, resistance bands, and medicine balls, enhancing balance, coordination, and core stability. High-Intensity Interval Training (HIIT) HIIT features short bursts of intense exercise followed by brief rest periods. It combines cardio and strength training, making it an efficient workout for burning calories. You can use bodyweight exercises, free weights, or gym equipment. Bodyweight Training No equipment? No problem! Bodyweight training uses your own weight as resistance with exercises like push-ups, squats, and planks. Perfect for building strength and endurance anywhere. Powerlifting Powerlifting focuses on three main lifts: squat, deadlift, and bench press. It’s all about lifting heavy with proper form. Great for significantly increasing strength and power. Olympic Weightlifting This involves two main lifts: the snatch and the clean and jerk. It’s highly technical and focuses on explosive power and speed. Often part of athletes’ training routines. CrossFit CrossFit blends weightlifting, HIIT, and functional training into high-intensity workouts. It features a variety of exercises performed in a circuit format, promoting overall fitness and endurance. Known for its community-driven approach. Yoga and Pilates Though not traditional weight training, yoga and Pilates use bodyweight resistance to build strength, flexibility, and balance. Excellent for core strength and body awareness. Weight training for women has come a long way, evolving from restrictive norms to a powerhouse of fitness. Understanding the history, biology, best exercises, and training types can empower you to reach your fitness goals. Whether you aim to build strength, tone muscles, lose weight, or boost overall fitness, weight training is your ticket to success. So, embrace the weights and transform your body. Remember, consistency, proper form, and listening to your body are key. Start your weight training journey today and feel the amazing benefits on your health and confidence. Ready to kick off your weight training adventure? Check out our Momentum Pre-Workout Powder to maximise your training and fuel your workout energy and focus. Combine it with our Whey Isolate Premium Protein Powder for muscle growth and recovery or even consider our Slim and Tone Bundle combining low carb 100% Whey Protein, L-carnitine powder to help transform fat to energy and a handy protein shaker.

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