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If you’re a woman who wants to improve your health, fitness and physique, lifting weights is one of the best things you can do. Not only does strength training help you build lean muscle mass, burn calories and boost your metabolism, it also enhances your posture, confidence and mood.
But how do you get started with a weight lifting routine? And what are some of the best tips to optimize your results and avoid injuries? In this blog post, we’ll share with you six smart workout tips that you should implement into your 2024 workout routine. Whether you’re a beginner or an experienced lifter, these tips will help you take your training to the next level.
Tip 01 | Pick the Best Big Moves and Perform Them Longer
Nothing beats big, compound movements when it comes to building strength and muscle. These are exercises that involve multiple joints and muscles, such as squats, deadlifts, bench presses, rows, lunges and pull-ups. They allow you to lift heavier weights, stimulate more muscle fibers and burn more calories than isolation exercises.
To get the most out of these big moves, you should perform them longer. This means doing more sets, reps or time under tension for each exercise. For example, instead of doing 3 sets of 10 reps for squats, you could do 4 sets of 12 reps, or 3 sets of 15 reps, or 3 sets of 10 reps with a slow tempo. By increasing the volume or intensity of your big moves, you’ll challenge your muscles more and trigger more growth.
Tip 02 | Strength Train with Proper Intensity
Intensity is another key factor for effective strength training. Intensity refers to how hard you work relative to your maximum capacity. For example, if you can lift 100 pounds for one rep on the bench press, and you lift 80 pounds for 10 reps, your intensity is 80%. Generally speaking, the higher your intensity, the more strength and muscle you’ll gain.
However, this doesn’t mean that you should always lift as heavy as possible. Lifting too heavy can increase your risk of injury, compromise your form and limit your range of motion. A good rule of thumb is to lift weights that are challenging but manageable for you. You should aim for an intensity of around 70-85% of your one-rep max for most exercises. This means lifting weights that allow you to do 6-15 reps per set with good technique and some effort.
Tip 03 | Follow Simple Lifting Schedules
One of the most common mistakes that women make when starting a weight lifting routine is following complicated or unrealistic schedules. Some women try to do too much too soon, while others don’t train frequently enough to see results. The truth is, you don’t need to spend hours in the gym every day or follow a strict split routine to get stronger and leaner.
The best lifting schedule for you depends on your goals, experience level and availability. However, a simple and effective way to structure your workouts is to follow a full-body or upper-lower split routine. A full-body routine involves working all your major muscle groups in one session, while an upper-lower split involves working your upper body one day and your lower body the next day.
Both routines have their pros and cons, but they both allow you to train each muscle group at least twice a week, which is optimal for muscle growth and recovery. You can do these routines three or four times a week, depending on your preference and schedule. For example, you could do a full-body routine on Monday, Wednesday and Friday, or an upper-lower split on Monday, Tuesday, Thursday and Friday.
Tip 04 | Use Your Time Wisely
Another smart workout tip for women is to use your time wisely in the gym. This means minimizing distractions, maximizing efficiency and focusing on quality over quantity. Here are some ways to use your time wisely:
- Plan your workouts ahead of time. Know what exercises, sets, reps and weights you’re going to do before you step into the gym. This will help you avoid wasting time deciding what to do or wandering around aimlessly.
- Warm up properly. Spend at least 10 minutes warming up before you start lifting weights. This will help you prevent injuries, improve your performance and prepare your mind for the workout.
- Use supersets or circuits. Supersets are when you do two exercises back-to-back without resting in between, while circuits are when you do three or more exercises in a row without resting in between. Both methods can help you save time, increase your heart rate and burn more calories.
- Rest adequately but not excessively. Resting between sets is important for recovery and performance, but resting too long can reduce your intensity and momentum. Aim for 60-90 seconds of rest between sets for most exercises, and 2-3 minutes of rest between exercises.
- Track your progress. Keep a log of your workouts, including the exercises, sets, reps, weights and how you felt. This will help you monitor your improvements, identify your strengths and weaknesses and adjust your plan accordingly.
Tip 05 | Add Variety and Fun to Your Routine
While consistency and discipline are essential for achieving your fitness goals, they can also lead to boredom and burnout if you don’t spice things up once in a while. Adding variety and fun to your routine can help you stay motivated, engaged and challenged. Here are some ways to add variety and fun to your routine:
- Change your exercises. Every 4-6 weeks, change some or all of the exercises in your routine. This will help you avoid plateaus, work different muscles and learn new skills. You can also change the order, tempo, angle or grip of your exercises to create more variety.
- Change your rep ranges. Every 4-6 weeks, change the number of reps you do per set for some or all of your exercises. This will help you target different muscle fibers, adapt to different stimuli and avoid boredom. You can also use different rep schemes, such as pyramids, drop sets or ladder sets to create more variety.
- Try new equipment. Every 4-6 weeks, try using different equipment for some or all of your exercises. This will help you challenge your muscles in different ways, improve your coordination and have more fun. You can try using dumbbells, barbells, kettlebells, resistance bands, medicine balls, stability balls or bodyweight exercises to create more variety.
- Try new modalities. Every 4-6 weeks, try incorporating different modalities into your routine. This will help you improve your overall fitness, enhance your recovery and have more fun. You can try doing cardio, HIIT, yoga, pilates, dance or martial arts to create more variety.
FAQ Section
Q: Will lifting weights make me bulky?
A: No, lifting weights will not make you bulky. In fact, lifting weights will help you sculpt a leaner and curvier physique. Women have much lower levels of testosterone than men, which makes it very hard for them to gain large amounts of muscle mass. Lifting weights will help you increase your muscle tone and definition, while reducing your body fat percentage.
Q: How much weight should I lift?
A: The amount of weight that you should lift depends on your goals, experience level and individual factors. However, a general guideline is to lift weights that are challenging but manageable for you. You should aim for an intensity of around 70-85% of your one-rep max for most exercises. This means lifting weights that allow you to do 6-15 reps per set with good technique and some effort.
Q: How often should I lift weights?
A: The frequency that you should lift weights depends on your goals, experience level and recovery ability. However, a general guideline is to lift weights at least twice a week for each muscle group. This means doing a full-body or upper-lower split routine three or four times a week.
Q: What should I eat before and after lifting weights?
A: The nutrition that you need before and after lifting weights depends on your goals, preferences and individual factors. However, a general guideline is to eat a balanced meal or snack that contains protein and carbohydrates about 1-2 hours before lifting weights. This will help you fuel your muscles and prevent hunger during the workout. After lifting weights, you should eat another balanced meal or snack that contains protein and carbohydrates within 1-2 hours after the workout. This will help you replenish your energy and promote muscle recovery.
Q: How can I prevent injuries when lifting weights?
A: The best way to prevent injuries when lifting weights is to follow proper form, technique and safety precautions. Here are some tips to prevent injuries when lifting weights:
– Warm up properly before each workout.
– Start with light weights and gradually increase the weight as you get stronger.
– Use a spotter or a rack when lifting heavy weights.
– Maintain a neutral spine and avoid rounding or arching your back.
– Keep your core engaged and breathe properly during each rep.
– Control the weight and avoid jerking or bouncing movements.
– Stop the exercise if you feel any pain or discomfort.
Sources:
These Workouts Are How Strong Women Get Built – Bodybuilding.com
A Complete Female Weight Lifting Routine For Beginners – Greatest Physiques
6 Expert Tips For Setting Realistic Fitness Goals – Forbes
7 tips for a safe and successful strength-training program – Harvard Health Publishing
How Much Exercise Do You Really Need? – American Council on Exercise
