One of the biggest misconceptions about weightlifting is the myth that it makes women “bigger”. This is far from the truth. On the other hand, many women who “lift weights” keep picking up the same 5-pound dumbbells week after week and wonder why they don’t see any aesthetic change in their physique. There may be multiple reasons for this, but in this article we will discuss the effects of weight training.
Before we get into the “how to” of weight training, let’s look at some proven principles and clear up some misconceptions.
1. Lift heavy weights.
In order to stimulate muscle growth or hypertrophy, the muscle must be stimulated. As mentioned earlier, women usually tend to stick with weights they feel comfortable with to complete three sets. However, greater stimulation must be applied to the muscles to see any real change. You need to get out of your comfort zone and place greater physical demands on your muscles. Once you can achieve this paradigm shift in your mind, you will be able to make substantial progress in strength and muscle growth.
2. How to choose the right weight.
Women often underestimate their strength and by default will grab lighter weights. This is a mistake. Instead, choose a weight that can be lifted 10 times, with the last two reps posing a significant challenge. It is important to maintain good posture when performing exercises. As soon as you notice that your form is starting to fail, reduce the weight lifted or take a break. The goal here is to lift heavy weights, not lift heavy weights and get injured. Be sure to have observers when performing exercises such as back squats, bench presses and overhead presses, especially when increasing the weight.
3. number of sets and reps.
The typical recommendation for building muscle is to complete three to four sets of 8 to 12 reps. You are more likely to gain muscular strength if you choose heavier weights and fewer repetitions (e.g., 3 to 6 reps), while lighter weights and higher repetitions will increase muscular endurance. If your goal is to gain more strength, take more rest between sets. If you want to increase muscle size, decrease the amount of time you rest between sets.
4. Frequency.
One of the most important factors in achieving muscle growth is consistency, so if possible, perform weight training four to five days a week. Keeping track of your workouts and weights in a journal is a great way to track gains. You may have good intentions of lifting weights, but the only way you’ll know if you’re getting stronger is by noting the number of sets, reps and weights used during each workout. Another thing to consider is the breakdown of your weight training sessions. Will you do a full-body workout or just focus on upper or lower body workouts? Or will you work out two body parts at a time? Whatever you end up deciding, the key is consistency and overload.
5. Choose your exercises.
There are a myriad of ways to build muscle mass through exercise. Ideally, start with workouts that require larger muscle groups, such as squats/squat variations, bench presses, hard pulls, high pulldowns and overhead presses. Doing so will allow you to burn more energy on these movements while still being able to excel on the smaller movements near the end of the workout. Choose six to eight exercises to perform on any given day. You can break them up into circuits or perform them individually, keeping your rest time between sets to about 60 seconds.
Sample muscle building exercises
As mentioned above, muscle growth is stimulated when muscles are pushed outside of their comfort zone. Be sure to incorporate some of these movements into your workout to maximize your muscle hypertrophy.
Squats
Squats
Whether you choose a large weight dumbbell, barbell or squat rack, this exercise is great for shaping and toning the muscles in your quads and glutes. Maintaining proper form is key, so gradually increase the weight while maintaining good posture during your workout. Ideally, when you look in the mirror, you should pretend you are sitting in a chair, squatting deep to the lowest point, with your heels on the floor and your hips back.
Shoulder Thrusts
Squats
There are several variations of the shoulder press, including the dumbbell press, Arnold press and behind-the-neck press. These exercises are great for the shoulders, obliques and upper body. Don’t be afraid to add some weight and if you do put pressure on yourself, be sure to have an observer.
Hard Pull
Squats
Whether you choose single-leg or traditional hard pulls, using dumbbells or barbells, this versatile exercise works the hamstrings, gluteus maximus, and back muscles. Form is critical for this exercise, so be sure to keep your back flat and your knees slightly bent. If you feel your back rounding, reduce the weight and refocus your posture.
Chest Press
Squats
There are a variety of ways to perform chest presses, including the upper incline bench press, lower incline bench press, flat bench press or floor press, which will target the chest from multiple angles. Dumbbells or barbells can be used, and if you are really challenging your ceiling, be sure to have an observer.
Bicep curls
Squats
Although biceps are a smaller muscle group, they can lift some weight when pushed. Add some bending variations to your program such as barbell curls, dumbbell seated curls, hammer curls or rope curls. Make sure not to rock for power. If you feel your back start to arch, it may be time to lighten the weight.
Triceps Kickbacks
Squats
Show off that “horseshoe” by shaping those triceps. For this exercise, you’ll need a pulley and an attachment, such as a straight bar, rope or V-bar. Start with your arms at 90 degrees and press down until your arms are perpendicular to the floor. On the way up, stop at 90 degrees. Remember to take momentum out of the equation to really isolate the triceps and shape those arms.
