What I learned from 365 days of doing the 7 minute workout

Strength training workouts for women, as opposed to common perception, do not really lead to bulking up, and owing to the many benefits they offer, you can find more and more fitness oriented women looking their way. So, just what should you know about the different weight training routines for women?

For starters, know that getting started with a good weight training program for women will help in increasing your body’s metabolism, increase its bone density, increase your strength, tone you muscles, and have you looking better than your former self. Therefore, in looking for a good strength training program for women it is important that you look for one which has proved to be beneficial in the past, as opposed to falling for a new fad routine.

Good strength training routines would have you lifting weights three to four times each week, and this would include using free weights as well as machines, whilst focussing on different muscle groups.

Free Weights

Using free weights require that you use your core muscles, and this helps in improving coordination, balance, and stability. Given that they allow you to carry out movements that you would in your day to day life, they make for versatile alternatives, and are particularly helpful for women training for specific sports. Targeting particular problem areas is also something that can be done using free weights. For example, lateral raises can be an effective way to tackle big hips.

Machines

Weight training machines are designed to allow a given degree of motion and provide additional support to the body. They help in aligning the body, amongst other things, making them a good choice to be included in a beginner’s strength training routine for women. These machines are known to offer control and stability, and can work well in isolating specific groups of muscles.

Working the Entire Body

Strength training workouts for women rely on working out all important muscles groups of the body using different exercises, and here’s what you can expect.

• Arms: Take into account that almost every pulling motion which uses the upper body makes use of the biceps, and the triceps come into play almost unfailingly when pushing is involved. As a result, not much is required to work out the arm, with something as simple as dumbbell/barbell bicep curls and triceps’ press downs doing the trick.
• Neck and Shoulders: The neck and shoulders play an important role in one’s posture, and this makes it important that the deltoids (anterior, medial and posteriors) be worked out. For the anterior & medial deltoids, the overhead dumbbell works, to work the posterior you could do dumbbell front raises or use an alternative such as a ‘thera cord’ extension for the shoulder to work the posterior.
• The Chest: Focussing on this area involves working out the largest upper extremity anterior muscle, the pectoralis major. It is seen that women favour using the machine chest press owing to its safety aspect. Weight training routines for women addressing this aspect will normally involve carrying out isolated chest motions and they would also bring into play your shoulders, triceps, and pecs.

• Day 6:

Jog or run for half an hour

• Day 7:

Rest

This is just an example and does not imply that you have to incorporate cardio into strength training workouts for women, and as mentioned earlier, there is no reason why you cannot embark upon a purely weight training program for women.