Weight lifting is a common way to develop strength and size of skeletal muscle. Years back, weight lifting was looked at as a form of exercise, that mostly men participated in. Today, weight lifting is very common for women, as we’ve learned the importance in developing stronger muscles. Weight lifting for women helps to develop a stronger heart and stronger immune system. It also helps to control weight by boosting the metabolism, and offers protection against osteoporosis- a major disease which often occurs after menopause. The value of weight lifting for women should not be underestimated. Weight lifting for women is now recognized to be an essential part of any fitness regimen, and now, has gained incredible popularity over the last decade or so, with the female population.
Something to note- The bio-mechanical systems of women and men are different. Women simply have to work harder to get similar results as men. The reason behind this are both physiological and hormonal. Men are typically stronger than women, thus generating more force. Men also produce ten times more testosterone than women. Testosterone helps in increasing muscle size. For developing lean muscle, women need to lift weights for at least 45 minutes, 2-3 times per week.
When starting a strength training program, it is best to learn the proper technique of weight lifting. Without proper technique one can hurt themselves and cause serious damage. Once the technique has been learned, an increase in weight (volume) and more advanced lifts can take place.
There are numerous ways to build stronger muscles. Here are some types of equipment that can be used to build muscle during weight lifting: dumbbells, barbells, kettlebells, resistance bands, trap bars and more! One should not experience pain while lifting weights, however you HAVE to stress the muscle to build size. Working with a coach/trainer to ensure that this is executed properly, is always a great plan.
Weight lifting has been proven to benefit everyone! Before, women relied heavily on low calorie diets and cardiovascular activity to lose weight, get healthy, and enhance physical appearance. But what we know now, is that low calorie diet regimens can be very impractical. This approach will plummet the metabolic activity and, not combat issues like osteoporosis. The focus women now have on weight lifting, has changed the whole concept. Now, everyone knows that weight lifting is absolutely essential if women are looking to make significant changes in their body. The benefits of weight lifting are substantial to becoming a healthier, and stronger version of one’s self.
Looking for some help when it comes to weight lifting? We’d love to help! Level Up has 3 days of the week that focus specifically on strength training classes for both men and women. If you have not yet tried one of our Small Group Strength classes, we invite you to!! We cannot stress enough, the importance of BOTH metabolic resistance training AND strength specific training, to be well-rounded in your overall training regimen.
Your Level Up coaches,
Jess & Raf