Strength Training RoutinesStrength training routines are essential for any woman that wants to get in shape and look great. Contrary to popular belief, performing 3-4 strength training routines a week will not make you "bulky." Testosterone is the hormone that increases muscle size. Men have much more testosterone than women, so it's much easier for them to gain a lot of muscle and get that "muscle-bound" look. Women, on the other hand, tend to lean out when their muscle mass increases.
The best fitness training plans feature a wide variety of exercises that hit all your muscles from all different angles. Progressively increasing the amount of weight you are lifting will progressively make your muscles stronger and fitter. Stronger and fitter muscles take up less space than fat, so you will look leaner and fitter.The best way to split up your strength training routines is by focusing on three areas: upper body workouts, lower body workouts, and core workouts. Upper Body Workout: Upper body workouts focus on five core muscle groups - chest, back, shoulders, triceps and biceps. Some of the most popular upper body exercises are bicep curls, chest presses, and shoulder presses. Lower Body Workouts: Lower body workouts focus on the glutes (your butt!), quads (thighs), hamstrings and calves. Some of the best lower body exercises include squats and lunges and variations on each of those. Core Workouts: Whether your goal is a set of six-pack abs or simply a flat stomach, a variety of the best ab exercises - along with a clean diet - will get you there. Things to keep in mind:Reps Matter - How many repetitions of each exercise should you do? My preference is to do three sets of 12, 10, and 8 reps, increasing the weight with each set. Example: 12 bicep curls with a 10 pound weight, 10 reps with a 15 pound weight, and 8 reps with a 20 pound weight. Sometimes I'll mix it up and start heavy, do as many reps as I can, then decrease the weight and continue doing reps, then decrease the weight again and continue with reps.Proper Form - No matter what exercise you're doing, proper form is important. Be sure you understand what muscles each exercise is focusing on. Watch the exercise being performed properly. Always keep your core tight, and perform each exercise slowly and without using momentum.
Rest - Rest is an extremely important component of strength training routines. Strength training causes microscopic tears in your muscle fibers. Resting allows the muscle to repair itself and make itself stronger. You need to allow at least 48 hours between strength training routines that focus on the same set of muscles. Post Workout Nutrition - Muscles need protein to repair themselves. It's important to get 20-30 grams of protein with 60 minutes of completing your strength training routines. Protein shakes or bars are an easy and convenient way to get the necessary protein your muscles need. Proper Diet - You can work out for hours every day, but if you're not giving your body the proper foods, you won't get the results you want. Lots of lean protein, plenty of vegetables, and healthy fats are the most important keys to a good diet. Limiting sugar and processed carbohydrates is the other crucial factor. The sooner you begin strength training,the sooner you'll have strong, toned muscles and a tight, fit body!Photos by greg westfall.
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