Hi and welcome to my article: Female Weight Lifting Routines.
I am happy you’re here because it means you are either already familiar with weight training and looking for alternate routines, or you are a venturing newcomer intrigued by the whole ‘resistance’ training idea.
Well…this article should serve to assist with both.
Due to the length of the article I am dividing it into Part 1 and Part 2.
In Part 1 we have a look at what weight lifting is and I answer some common questions and concerns.
Part 2 is where we get into the actual workouts.
What is a Weight Lifting Routine
Primarily, a weight lifting routine is simply performing a range of exercises with the use of additional weight or ‘resistance’.
This can be in the form of ‘free weights’ which refers to the likes of dumbbells, barbells, kettle-bells or really any other movable weight. Or, alternatively, machine style platforms such as ‘Hammer-Strength’, Leg-Press, Cables etc.
Will Lifting Weights Cause Me to Bulk-up?
This is probably the most asked question when it comes to female weight lifting routines.
The answer, in short, is No.
Unless you have quite a hormone imbalance – where your testosterone level is higher than the female average and your estrogen levels are rather low – which you would surely be aware of due to other indications – then this is not a concern. (If you have any queries on this, please consult your Doctor or other Health Care Professional).
The women you might see with physiques resembling male bodybuilders is a result of steroid use.
The physique you can expect to achieve through incorporating weights is more that of a swimwear or fitness model.
What is the Difference between Male and Female Weight Lifting Routines
Quite simply – None!
I know, it sounds crazy.
However, when you consider everything is relative to your objective, then the process of the given objective has to have a particular course, and the process is non-gender specific.
Therefore, whether your goal is to gain lean muscle or shed unwanted body fat, or a combination of both (most desirable), then the process of doing so differs only by the variables involved i.e. Nutritional requirements, amount of weight used, etc.
Is Lifting Weights Beneficial for Fat Loss
Example of estimated calories burned per 45 minutes for a woman 35 years of age, 160 cm tall and weighing 75 kg:
- Weight Lifting – light to moderate effort = 141 Calories
- Weight Lifting – vigorous effort = 282 Calories
- Circuit Training – general = 376 Calories
- Running – jog/walk combination = 282 Calories
- Walking – 5.6 kph = 179 Calories
So you can see that a moderate to vigorous weight lifting workout will burn considerable calories during the workout, in addition your metabolism will be heightened for continued benefit.
The big plus being that following a weight lifting program decreases body fat whilst increasing lean muscle mass, creating the over all toned and terrific body of your dreams 🙂
Different Workouts for Different Goals
So, in part 2 of this article I shall present you with a separate routine for each of three goals:
- Losing Body Fat and Developing Muscle
- Strength Training
- Body Sculpting
Ready? Let’s go!
If you have any questions or relevant information you wish to share, please leave a comment in the box below or contact me directly firstname.lastname@example.org
I recommend you consult your Doctor or other Health Care professional prior commencing this, or any, exercise program.
Founder of http://superyou4life.com
Thank you for reading:
Female Weight Lifting Routines; Answers to Common Questions