Strength Training for Women

At the onset itself, let me make it clear, that strength training and body building are not synonyms and do not mean the same. The benefits of strength training for men is known to all of us, it is important to note that strength training has significant benefits for women. This can be attributed to the fact, that there are a number of misconceptions in this regard. The most common misconception is, that women will develop muscles like men. However, this is not possible as women normally have too much estrogen to build large amounts of bulk.

Benefits of Strength Training for Women

There are many benefits of strength training. It is one of the fastest ways to improve muscle strength as well as endurance. When the muscle strength and endurance increases, it allows the person to perform the daily tasks with less efforts and also they are able to do the activity for a longer period of time. It helps to develop strong bones, by increasing the bone density and thereby also decrease the risk of osteoporosis.

Strength training is of great help in keeping your weight in control. When you start to gain weight with strength training, the body burns the calories more efficiently, thereby inducing weight loss. There is a direct proportion between toned muscles and weight control. When the muscles are well built, it protects the joints from injury. It is also helpful in maintaining flexibility and balance. The other important benefit of strength training is, that it boosts stamina and you will not get fatigued easily. It also helps in managing chronic conditions like arthritis, back pain, depression, diabetes, obesity, etc.

Strength Training Program for Women

There are some options, which you will have to consider, before you start off with a strength training program. The first and foremost option in strength training is body weight. You can do a number of strength training exercises with little or no exercise equipment. The equipment you will use is your own body weight. There are a number of exercises, which fall under this category. The most prominent being pull-ups, push ups, abdominal exercises, leg exercises, like squats, lunges, etc.

Resistance bands or tubes is another option, you may want to try, when you are doing the strength training. They are inexpensive, lightweight and provide resistance, when they are stretched. A number of people, also choose to initially start off with body weight exercises and then graduate to resistance band exercises, to increase the intensity of the exercise.

The next option are the free weights. Barbells and dumbbells have been classic strength training tools. You need not invest in strength training tools, as you can use plastic soft drinks bottle or cans filled either with water or sand. An alternative to free weights are the machine weights. These machines are a regular feature of most of the gyms. You may want to invest in these machines, in case you do not want to go to the gym.

We will now see a sample strength training program for women.

• Start with a warm up for 10 minutes.
• Side Shoulder Press 1 set of 12 counts
• Front Shoulder Raise 1 set of 12 counts
• Barbell Good Morning 1 set of 10 counts
• Leg Press 1 set of 12 counts
• Leg Curl 1 set of 12 counts
• Leg Extension 1 set of 12 counts
• Calf Raises 1 set of 15 counts
• Abdominal Crunches 1 set of 15 counts
• Reverse Curls 1 set 15 counts

The exercises, you choose to include in strength training can vary depending on the goal you have for yourself. Same is the case with the number of sets as well. If you feel you need to tone your legs more, then you can increase the number of sets of the leg exercises. Likewise can be done for the upper body as well. Along with strength training, do not forget cardiovascular exercises. They will help in keeping the heart in great shape along with the body. If you are on the other side of the age, then it is recommended you talk to your health care professional before you start off with strength training.