Are you one of those women out there who thinks that you’ll get “too bulky” if you workout with weights? Don’t be.
There are many reasons that women should lift weights — chief among them, in my opinion, is that you’ll get an awesome body. Who doesn’t want that?
Yep, weight training (even for women) does a terrific job of fat burning and muscle building, even more so than cardio. Now, you certainly don’t have to choose between the two — weights, or treadmill — as you can do both, as I do.
If I get to the gym 4x a week, I’m doing at least two days of weight training, if not three; the other time(s), I’ll do cardio. So you can do both.
But a lot of women are busy with jobs & kids. They can’t get to the gym 4x per week to get in an all-around workout, so they have to choose — and if your focus is on losing fat, toning your muscles, and feeling stronger, then your choice should be to weight train.
And I’m by far not the only person preaching this around the fitness industry.
Plan Your Workout
So what’s my method? Glad you asked. First, you want to know which muscle areas to target — I isolate my arms, chest, back, and lower body as points of interest. Next, decide which weights/machines you want to use.
For my arms, I mostly use free weights, dumbbells. For my chest, I do a bench press. In the case of my back, I do lat pulldowns. And for my legs and lower body, I do squats. And as a more general, all-around workout, I use my rower.
Choose Your Reps
Then you just have to determine the number of reps and sets. A good rule of thumb is to pick a weight level that makes you fatigued after you get up to your 12th rep. If you can do more than 12 reps easily at a certain weight, then it’s likely too easy.
On the other hand, if you’re having trouble even doing five reps, it’s likely too heavy. So pick 12 reps as a good starting point. As for sets, I like to do four of each. So 48 reps of each exercise, then it’s on to the next one.
Keep at this routine for a few weeks, and you’ll start to see results.
About the Author: Jane Hart
Working crazy hours in a high-stress work environment resulted in my body one day telling me, “Enough is enough!”
Navigating this serious health journey was both mentally and physically exhausting. But through some serious mindset work and instilling healthy habits, I was able to rebuild my life one day at a time and come out stronger on the other side!
Now my mission is to empower women like me to prioritize their fitness and well-being in a healthy, sustainable way and build a community of strong, happy and healthy women!