How to Start Weight Training for Females

How to Start Weight Training for Females

Combining weight training with cardio or resistance training is great for burning fat

Particularly through high-intensity interval training classes or circuit training. By adding resistance combined with the exertion of lifting weights, the calorie burn increases whilst building lean muscle mass. Muscle is more metabolically active than fat, which means it requires more nutrients and oxygen to ‘live.’ By increasing lean muscle mass in the body, this increases basal metabolic rate, which means that your body continues to burn more calories even whilst resting. Women, on average, can burn an extra 100 calories in the 24 hours after exercise has finished.

Weight training does not equal manly or bulky

The truth is, women have very different hormones to men and, as we do not produce as much testosterone, it is actually much more difficult for women to build muscle. The more muscular look, takes a lot of time and dedication to training and diet.

Protein, protein, protein

Weight training and cardio are very different in the results you’ll see, and the impact on the body. This is good news for many, as you may need to increase your calorie intake to support weight training. Weight training helps to speed up the metabolism which will burn calories faster.

Lifting weights is key for your health and bones

One of the effects of ageing is a loss of Estrogen in the body, which can affect bone density and cause osteoporosis in the long term. Strength training helps to preserve, maintain and enhance bone density which can reduce the risk and slow the effects of developing osteoporosis later on in life.

You can vary workouts easily

By moving from 8-10, 10–12 and 15-20 reps. The higher the rep range, the more cardiovascular your workout will become. Lower rep ranges, such as 3-5 or 6-8, are specifically used to lift heavier weights to work on strength goals.

Make sure you give yourself some time off

Rest days are essential for optimal performance and muscle growth. You need to give your body time to recover between sessions, otherwise this can lead to overtraining which can have detrimental effects to sleep, immunity, exercise performance and more. There is no set amount of rest that should be taken between sessions, you should just listen to your body and take into consideration fitness levels, intensity and duration when deciding on when to give yourself time to recover.