Strength Training For Women: A Complete Beginner’s Guide
Strength Training For Women is believed to be only for bodybuilders, but this is not true. Every woman can do it who wants to look full of self-confidence and wants to look fit.
Many myths have spread in this market like if you start gaining weight then you can look fat. Let us tell you that this is not true at all. This is just a myth.
But the truth is that strength training for women is helpful for confidence, your mood remains fresh and you also remain happy and the most important thing is that it helps us a lot in building muscles and also helps in keeping the whole body toned, which also makes you look attractive
Let’s know in detail why strength training is important for women and how you should start
Benefits of Strength Training for Women
Physical Benefits: Strength training for women It tones our muscles and gives strength to our body and also helps in keeping our body fit which makes your look good
And it also strengthens our bones and helps in reducing the risk of osteoporosis of the bones It boosts metabolism, making it easier for our lean muscles to make calories. When our metabolism speed is fast, it does not store any type of fat
That is why it is important to keep our body’s metabolism boosted
Mental Benefits: Strength training for women is considered good for your mental health as well as your physical health.
As your stress reduces, endorphins are released which help to refresh your mood. It also increases your self-confidence.
And I remember very well that when I did strength training for the first time in 2011, I felt a lot more fresh self-confidence after 2 weeks.
Strength Training Myths vs. Facts
Whenever I give strength training to some women in my gym, some women always ask me the same question what is popular in the market enough for us to talk about the 2 most asked myths
Myth-01: Lifting weights makes women look bulky.
- Fact: Women typically don’t produce enough testosterone to build large muscles. Instead, strength training helps you achieve a toned and lean physique.
Myth-02: Cardio is better for weight loss than strength training?
- Fact: Strength training increases muscle mass, which boosts your metabolism and helps burn calories even at rest.
Getting Started With Strength Training
To do strength training you will need some essential types of equipment
- Dumbbell’s
- Resistance band
- Yoga Mat
Before starting strength training exercises, do a warm-up. Like jumping jacks, high knees, and somebody stretching.
Beginners can start doing some bodyweight exercises for Strength Training such as squats, push-ups can be effective
And you should know which exercise works for the lower body and which works for the upper body. We are telling you about lower body and upper body strength training, so choose the right exercises such as
- Lower Body: Squats, lunges.
- Upper Body: Push-ups, dumbbell rows.
- Core: Plank, sit-ups.
Strength Training Beginner’s Workout Plan
| Day | Workout |
|---|---|
| Day 1 | Full-body (squats, push-ups, planks) |
| Day 2 | Rest or light cardio |
| Day 3 | Upper body (dumbbell rows, shoulder presses) |
| Day 4 | Rest |
| Day 5 | Lower body (lunges, glute bridges) |
| Day 6 | Core exercises and light cardio |
| Day 7 | Complete rest |
Do every exercise for 20 to 30 seconds and in this way it is important to complete 3 sets of every exercise
Nutrition For Strength Training
To make your strength training for women more beneficial, add some good nutrition to your daily routine like proteins, and carbohydrates
Protein: is necessary to repair your muscles and for muscle growth proteins you can take things like tofu, beans, chia seeds
Carbohydrates: Will help fuel your workouts so that strength training for women can be easier. In carbohydrates, you can take things like fruits or whole grains
Hydration: Keep yourself hydrated, the more water you drink, the more beneficial it can be for you
Strength Training Meal Plan
| Meal | Veg Food Items |
|---|---|
| Breakfast | Greek yogurt with berries and nuts |
| Lunch | Grilled tofu or paneer, quinoa, and steamed veggies |
| Snack | A banana with peanut butter or a plant-based protein smoothie |
| Dinner | Baked sweet potatoes with sautéed spinach and lentils |
Tips for Progress and Avoiding Common Mistakes
Progressive overload: Start challenging your muscles gradually to make your strength training for women
Rest & Recovery: take a good sleep so that your muscles can repair properly
Avoid Injuries: do every exercise under the supervision of your coach so that you can avoid getting hurt. It is important to do every exercise correctly and do not hesitate to take help from your coach
Advanced Strength Training Tips for Women
1. Compound Exercises: Incorporate moves like deadlifts and bench presses for maximum muscle engagement.
2. Tracking Progress: Keep a fitness journal to log your workouts and monitor your improvements.
3. Set Realistic Goals: Focus on becoming stronger and healthier rather than just the scale.
Conclusion
This strength training for women was not just about lifting weights but also about building your confidence and energy. Every woman should experience this strength training. Take small steps to start and make it a habit so that you can continue to workout, make yourself healthy and strong and stay fit.
Are you ready to do Strength Training? If yes, then definitely try the beginner’s workout plan and if you have learnt something from this article, then definitely let us know by commenting.
