Best Resistance Exercises For Women that can be performed anywhere

 There was a period that when you mention the word best resistance exercises for women, what is immediately being imagined are muscular, lithe and athletic female bodies. A few women think that because this training involves lifting free weights, they would build up the same set of muscles that weightlifting men have – and this is considered as something that is unfeminine.

But did you realize that when you do some of these exercises, you won’t necessarily have a muscular body? This is because men and women have a different physical makeup. So instead of developing muscles in areas where you don’t want to develop hard muscles, you will instead have a toned, lithe body when you do weight lifting.

Aside from having a toned body, there are a considerable measure of other benefits that you will get the chance to appreciate from resistance training, which includes the following:

1. Amp up your weight misfortune program.

If you are trying to get in shape, the best way to do it is through the best resistance exercises for women. This is because weight lifting is a type of exercise that will support your metabolism – and a slow metabolism is the main guilty party of losing weight. As such, it pays if you will turn to these exercises with the goal that you can reach your weight misfortune goals while having a toned body at the same time.

2. Improve your bone thickness.

The primary health advantage of undergoing the best resistance exercises for women is that your bone thickness will be restored. The best resistance exercises for women is a great way to battle osteoporosis and will allow you to fabricate strong bones.

3. Injury prevention.

When you undergo the best resistance exercises for women, your bones, tendons and ligaments will be strengthened and this will result in injury prevention.
4. You will have the capacity to accomplish progressively and accomplish all the more physically.

This is especially beneficial for working mothers who need to carry the children, do household tasks and work at the same time. Any activity which requires physical resistance will be a great deal easier.

5. Other benefits of resistance training.


With this type of exercises, you will have the capacity to age gracefully, you will look younger and feel younger and you will get the opportunity to appreciate a considerable measure of other health benefits. You will total look different from other women’s who are not on this plan.

And what are the best resistance exercises for women?

As a beginner, many of us may want to start with light weight dumbbells, perhaps 1 pound weights initially. Obviously if we feel that we are capable of a higher weight, we could maybe choose 3 pound weights as a starting point. Resistance training workouts involve lifting weights in various positions which strengthen our muscles in different muscle bunches. The following is a common resistance training move for beginners:

We ought to stand with our feet apart at shoulder width, holding a dumbbell in each hand, slowly raising our arms up to shoulder stature, and slowly returning our arms back to our sides. As a beginner, ten repetitions of this exercise is a decent start. Once we are somewhat more confident, we can use the same stance and dumbbells, but instead of raising our arms, we can twist at the waist to one side, sliding our left arm down our left leg, before slowly straightening to an upright position then repeating the move to one side. Again we could start with ten repetitions for every side.

There are too many options of resistance training exercises to cover in one article, a smart thought is either enlist in classes or a rec center or select one of the various DVDs on the market which won’t only demonstrate and advise, but also help us perform best resistance training exercises for women safely and avoiding injury.

best resistance exercises for women

Final note

So what are you waiting for? Start losing those abundance pounds now and begin training so you can appreciate all these health benefits and more! Remember resistance training is now something that is applicable to the use of the above simple, basic but yet equipped enough to get you going and different from those women who shear away from it.

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Get Your Game On: Gym Workout Routines For Women

Gym Workout Routines For Women

Designing workout routines for women really depends on their goals. If your goal is to lose fat and improve your physical appearance, then you need a workout routine designed for that. Notice I said lose fat and not lose weight, there is an important difference and that brings us to our first point. Workout routines for women that are effective at fat loss include a weight training component. This is probably the most important yet most overlooked aspect of weight loss programs and I will explain why later. Secondly you need to do some fat burning exercise, now I am not talking about the traditional time consuming cardio that has been shown to be ineffective at fat burning. I am talking about time efficient cardio that is super successful at burning fat.

Men and women are built differently, and it is important for a good workout routine to accommodate those differences. There are many different goals to fitness. While some enjoy working out to tone muscle and lose weight, others try to gain weight to build more muscle during their workout routine. When getting started with a new exercise regimen, it is important to find a workout that accommodates your specific goals. There are a number of gym workout routines for women. This sample 60 minute intense workout targets the whole body and is sure to get women of all shapes and sizes building up a solid sweat.

Warm Up

After getting to the gym, the first thing that you want to do is stretch. It is important to loosen your limbs and warm up your muscles before hitting the weight machines. Stretching will help you to prevent injury and get the most out of your workout. Most gyms have a designated area for stretching that features floor mats and resistance bands. Spread out your legs and put your nose down to your knees, stretching your hands to your toes as you hold still. Remember not to pulse as you are stretching as this can cause injury as well. Stretch your arms out over your head and bend your elbow.

After you spend about five minutes slowly stretching your muscles, warm them up for your workout with twenty jumping jacks. Jumping jacks engage both your upper and lower body and help to get your heart beating. After your twenty jumping jacks, you are ready to venture towards the weight machines.

Strength Training

To get the most out of a sixty minute workout routine, it is a good idea to focus on either your upper or lower body for the day, and rotate as you return to the gym throughout the week. Spend 25 minutes doing strength training. Many women go to the gym to tone their muscles and slim down. To do this, it is best to focus on lifting less weight while increasing your repetitions, always in sets of three. So, while you may feel that you can lift 60 pounds, it is much more beneficial for you to cut that number down to 30 and do twenty repetitions, instead of being limited to five or 10 at the higher weight level.

When you are doing strength training you have several options. You can choose to workout with hand weights or walk over to the weight machines that many gyms feature. The workouts are going to target the same muscles and engage the same movements with both types of equipment. For both your arms and legs, do both extensions and curls to engage different muscles and balance your workout. Spend 25 minutes focusing on strength training, doing fifteen to twenty repetitions of each activity three times. In 25 minutes, you should fit in about eight different workout activities.

Cardio

For the last 30 minutes of your full body workout routine, put down the weights and double knot your sneakers. Running is one of the most beneficial types of cardio that you can choose to engage in, but not everyone is up for running and that is OK. Other types of cardio options include the elliptical machine, the bicycle and walking on the treadmill. If you do choose to walk on the treadmill, try raising the incline so that you can increase the intensity without the speed by walking uphill instead of on a flat surface.

Learn more about gym workout routines for women, click here.

 

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Source: Shape.com

Maximum Female Muscle Building: The No-BS Truth About Building Muscle and Staying Healthy

If you’ve always wanted to achieve the lean and toned up feminine look, now is the perfect time to do it. After reading this article, you will be able to learn about the steps you have to take to begin your fitness journey. Generally, there are three important principles that need to be followed to make sure that you will achieve the best results. We will be discussing about the most common questions regarding female muscle building to help you achieve your desired muscle gains.

PRINCIPAL #1: Progression Following A Structured Weight Training
All resistance training exercises make use of some level of progression. It means the increase of exerted strength while performing a certain activity in a period of time. Another term used for progression is strength training. However, strength training actually differs from trying to achieve aesthetic improvements or having a goal to improve on endurance. There are two very important factors which influence effective muscle gain, volume and load. Volume is the total amount of work being performed in repetitions. For example, if you do three sets of five squats, you will have a total volume of fifteen reps with a heavier load. On the other hand, if you do four sets of fifteen squats, you will have a total of sixty reps with a lighter load. The amount of weight in the equipment you’re using is called load. Once you progress in your fitness routine over time, you can begin increasing your load. It’s very important that you stick to a structured weight training routine so that you can remain focused on your goals without feeling tempted to give up or to eat unhealthy foods.

Female Muscle Building

PRINCIPAL #2: Prioritizing Calorie Surplus
It can become very confusing for some people to understand the right types of nutrients their body requires in order to gain muscle mass. Most people say, “I desperately want to build muscle mass but I don’t see any improvements on my body.” or “Even though I want to have bigger and more toned muscles, I do not want to gain weight.” The answer to this problem is simple, calorie surplus. It is an essential requirement of the body in order to successfully build muscle mass. This means that if you want to effectively build muscle, you should be eating more food than your body is burning. To help you determine the results, you can calculate your maintenance intake. This is done by multiplying your current body weight with thirteen or fifteen. If you’re not mostly active throughout the day, you can multiply by thirteen but if you’re very active, then use fifteen. After you have successfully identified your maintenance intake, it’s important to ensure that you’re consuming more food to ensure increase in muscle mass. The total calorie intake is made up of three important macronutrients which are fat, protein and carbohydrates. Fat should take up twenty to twenty five percent of your total maintenance. For protein, it should be .08 grams to about 1 gram per pound of your body weight. For carbohydrates, it should fill up the remainder of your total maintenance intake.

PRINCIPAL #3: Stress Management & Recovery
In building muscle mass, recovery is always one of the most overlooked factors. Generally, people are too focused on their diet and training so they forget the importance of recovery. The recommended hours of sleep per night is eight hours. If you’re consistently getting less hours of sleep than that, it could affect your recovery process negatively. People who work for long hours usually do not meet this quota which means that their bodies are not getting enough recovery time. If you’re one of the many people who are not getting enough sleep, it’s time for a change. It’s important to understand that lack of sleep translates into feeling stressed out. Additionally, a person who doesn’t get the right amount of sleep experiences abnormality in hunger levels. This means that if even if you’re not necessarily hungry, you’ll end up eating excessive amounts of food. As a result, it would be very difficult for you to achieve your desired muscle gains. There are plenty of benefits of having good sleep each night which includes promoting a healthy immune system functions, improving a person’s overall mood, getting the proper amount of recovery and being generally healthy.

To learn more about female muscle building, click here.

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Weight training program women To Build Lean Muscle, And Achieve Your Dream Physique

In the past, women have been reluctant to strength train because they feared that they would gain large muscles and develop a masculine appearance. In fact, this is not the case and the benefits of strength training for women are huge. Not only does strength training build strength in your body but it can change the appearance of your body and increase your fitness level. Instead of spending long periods of time at the gym doing cardio you can spend a shorter amount of time strength training and see better results. This does not mean that you should skip the cardio, of course, but a program that includes both strength training and cardio will give you the best results.

Most of the women, who do regular workouts, forget a very important type of exercise: weight training. Weight training for women is very beneficial in many ways and thus, should not be ignored. To get the most of the weight training for woman schedule it is very important to do it right under able guidance of a professional and experienced weight trainer. Therefore, written below are some of the good weight training exercises for women along with the precautions:

1) Dumbbells: Dumbbells are the most popular and common type of weight training exercise for both females and males. These little iron pieces tone up shoulder and arm muscles and if you do dumbbells with squats your leg muscles are sure to strengthen. If you are just beginning with weight training, don’t rush for the heaviest looking dumbbell. You know your strength therefore pick the dumbbell that you think you can comfortably pick. Gradually increase the dumbbell weights until you feel is your limit.

2) Dead lifts: This is another good weight training exercise for women. This includes lifting of a weight, bench press as well as a squat. This is basically lifting of a weight from the ground in a bent over position. It is not a child’s play and thus professional guidance and some experience is needed. This weight training exercise tests the whole strength and thus you need to be careful as it’ might cause a jerk in back and neck.

3) Bent over barbell rows: This exercise is a true test of strength and must be included in the weight training for women program. The equipment used in this exercise is a barbell and mainly tones your middle back. Barbell may look difficult to pick at first as they are an enlarged version of dumbbells. This difficult exercise can be made simple if done under able guidance of the experts and careful weight selection. Also, lifting any kind of weight should be done slowly and gradually. Rushing through it can cause long term back problems so strict caution should be paid.

4) Lunges: Lunges is actually not a weight training exercise but of strength training. When combined with dumbbells it becomes both strength and weight building exercise. Take the dumbbells and bend forward on one foot and keep the other leg in the position. Keep alternating the legs and go for number of sets. It is quite simple and very effective for weight training for women. This is particularly good for legs, butt and lower back. Also, the dumbbells can tone your arms.

Weight training program women

When you start weight training for women you should keep the following things in consideration:

Before you start with the weight training program make it sure you do adequate warm-up exercises. This heats the muscles and prepares them for lifting heavy weights and helps you avoid injuries.
Do alternative weight training exercises. This keeps all your body parts toned up and prevents your body getting used to a particular weight training exercise.
Rest is as important as the workout. Therefore take regular breaks and indulge in fun games and activities. This will revive your body so that it oozes with energy to do the exercises well. Overdoing the weight training exercises for women is as bad as not doing it at all

A weight training program can also make you look more attractive whether you are a man or women because it can tone your muscles. If you are a man the right weight training program can increase your muscle mass and if you are a woman the right program can make your body look more lean and defined. Women should not be afraid to train with weights for fear of looking too big because it won’t happen.

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