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Total Strength Training for a Woman

For many women, it has been dictated to them through cultural and social standards, that it is best to be skinny and small. Larger muscles and strength training has historically been for men who want the opposite of what women are supposed to be in body shape. However, science has led belief in a different direction. It is now just as important for women to focus on strength and resistance training in their daily routine. If you want total strength training as a woman, you can focus on establishing several things.

Generally, you can divide total strength training for a woman into two categories; upper body and lower body routines. For women, most of the strength that you will naturally get will come from your legs and lower body because more muscle mass stays in this area. However, there is still between 40-60% muscle mass in your upper body. This means that you need to work both out at least two to three times a week in order to have your total strength training begin.

Not only is total strength training for a woman important to build muscle mass, but it also affects other parts of your body. Weight training or resistance training affects your internal make-up into a healthier form. This begins with your skeletal system. The more you work with strength training, the stronger your bones will become. Your joints will also be able to function at a higher level. The tissues in your muscles will begin to break down and build back up, making them stronger as well. Your metabolism, as a result, will begin to increase, and the strength training that you do will have an after effect of helping you to look leaner with more body mass instead of fat.

There are two ways that you can begin to develop a total strength training program as a woman. The first is by doing circuit training. This is a popular form of exercise for women at gyms. Most of the weights that are on the circuits will focus on one muscle in a particular area of your body. The idea is to do an entire circuit of these machines, all which will help to enhance your overall body form. If you decide to do these, make sure that you do at least three sets that include repetitions between five and eight.

The second total strength training program you can build is with free weights. This is recommended if you want to use higher intensity with your program. Dumbbells, weights, and presses are recommended for women as much as they are for men. If you are using free-weights, you will want to find specific exercises that will work your lower body as well as your upper body. Good lower body exercises may include lunges, squats and step-ups. Your upper body can also use bench presses and incline presses to get the complete effect.

If you are using circuit training or free-weights, you will want to make sure that you exercise all of the muscles in your upper body one day and your lower body the next. When you are adjusting to this, you will also want to make sure you have the right level of resistance. Before this, make sure you have developed the proper form. From here, make sure that it feels like your muscles are tensing and working; however, don’t try to do too much. It is better to work up to heavier weights than to begin with too much.

Over time, you will find the exercises that you enjoy while you are building your total strength training as a woman. Despite what you have been told, resistance, weights and other forms of this type of exercise are important for your overall health. In order to ensure that you are getting the best out of every trip to the gym, make sure that you are including the weight of your muscles in the routine.

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