Are you a runner, jogger, or fast walker? Are you struggling to keep a tone and fit body despite maintaining a regular exercise routine? Then you might be ready to add in weight training after you hear the benefits this exercise regime can have on your body.
Most people think if they get their cardio in for the week, then they are on the right path, but without the introduction of lifting weights, it might be hard to see the results they are searching for. Even if weight lifting sounds like a load-bearing exercise, it can be easily implemented into your exercise routine. Some ladies have been misinformed and think that lifting weights will make them look bulky or that it's not safe for women. These are myths that keep women from experiencing benefits from weight training.
For only about 30 minutes a day, just a few times a week, you can adjust the way your body reacts to aging and the way you feel about your body.
Once you are ready to begin your journey, you can rest assured that weight training for women, even over 50 is completely safe. First, you must make sure you take all the necessary precautions before changing your exercise routine.
Things to check off before getting started:
- If you have the financial budget to work with a trainer, hire one so that you can begin lifting correctly and decrease your chances of being injured. Even if you are unable to commit to monthly memberships with a personal trainer, invest in a couple of sessions so that you can learn proper techniques and forms.
- There is no need to dig a hole in the ground at the gym and push yourself harder than your body can handle at the moment. Be patient; your body will adjust over time. The more you train, the more you will be able to do. If it is painful, stop, and take time to relax and recover. Baby steps are critical to keeping yourself on the right track.
- Make sure to purchase a water bottle that gives you that motivation to drive your body to perfection. Drinking liquids to keep yourself hydrated is extremely important, and there is nothing better than water. The more you drink, the better benefits you will acquire.
- If you are on any prescription medications, make sure they are compatible with your exercise routine. Some medicines can slow down the process of reaching your specific goals, but there might be particular supplements or regimes that you can perform to achieve the goals you are trying to obtain.
- One of the biggest mistakes people make when starting a new exercise regime is not consulting with their physician, especially if they have any pre-existing injuries or conditions. Your physician knows best, and he can point you in the right direction, so you don't incur any permanent health damage.
Now that you might be ready to start lifting weights, let's understand the benefits and accept them with open arms.
Benefits of Weight Training for Women
Burning Calories Leads to Fat Loss
Do you believe that weight lifting is only for those ladies who want ripped arms? Well, you got it wrong. People have generally imagined that weight lifting was introduced to add to our measurements when you try to decide between weight lifting or cardio exercises. Nowadays we have learned that weight training is on the top of the list when it comes to blasting those calories. When you introduce weights to your exercise program, your body can burn fat during and after exercise. Because your body uses more oxygen when lifting weights, it requires an increase in burning off calories. There’s more: when lifting, you are preserving your muscles and making sure you don’t burn them instead of fat, which might sometimes happen when you engage in a harsh diet. The more muscle you have, the easier it will be to lose fat, so grab those weights!
Fit and Lean
Once you start lifting weights, you will slowly but surely start noticing the differences your body will experience. If you keep up the stamina, your body will begin to take a lean and curvy shape. You need to keep in mind the more muscle you have on your body, the more metabolically active your body can become.
When you decide to start lifting weights, and it becomes part of your routine, you will notice a dramatic boost in energy. This is because when you are lifting your body strengthens circulation and heart muscles, which is the critical powerhouse in creating energy. Get ready to throw out that cup of coffee routine in the morning and start lifting to get that jolt of energy needed to fuel you throughout the day.
Increased Heart Health
Lifting weights not only makes you look better, it can make your heart healthier. Going to the gym and pumping iron can reduce the risk of heart disease, which is known as the silent killer around the globe.
We are only getting older, and we need to take care of ourselves no matter what generation we find ourselves in. As we start aging our bodies can endure many changes, such as losing bone and muscle mass. Women who find themselves in postmenopausal stages are at a high risk of getting osteoporosis because the body doesn't produce enough estrogen or none at all. Weight training is one of the ways not only to keep your body fit, but to protect yourself from losing bone and muscle mass.
Now, you've probably heard that working out is a great stress outlet. It not only decreases anxiety, but it also improves memory and physical function. It might not apply to all people, but when you have a chance to blow off some steam, why not join the weightlifting bandwagon.
Now that we have learned the benefits, let's see what exercises you can quickly introduce to your fitness world. Whether you are at the gym or home, you can incorporate some easy-to-do routines. Depending on your budget and time allowance, it might be hard to fit in exercise, but there is always a way around that. There is no reason you can't build up lean and strong muscles to achieve your goals, from the comfort of your living room. If you decide to stay away from the gym, then take a trip to your local sporting goods store and invest in a set of free weights and you will be on your way to a fit and toned version of yourself.
7 inescapable strength training exercises to keep you lean and strong
1. Single Arm Row
This exercise will put your back to work, along with the biceps. Keep your back parallel to the floor and pull the dumbbell back. If it’s too easy, reach for a heavier dumbbell! Do three sets of 8-10 reps on each side. Your last reps should be hard to do, but still doable. This applies to basically all the exercises you ever do!
2. Dumbbell Chest Press
Lie comfortably on the bench and position your arms as shown in the first picture. Your upper arms should be parallel to the floor and form a 90-degree angle with the lower arm. Push the weights up explosively, then return slowly for the best effect on your chest and biceps. Do 3 sets of 13-15 reps.
3. Seated Shoulder Press
Don’t neglect your shoulders, and show them some love! The seated shoulder press is a favorite for many due to the winning position when you push the dumbbells up! Sit comfortably on a bench with an upright back for the fullest support. Take dumbbells in your hands and position them as shown in the first picture: upper arms parallel to the floor, lower arms forming an angle of 90 degrees, dumbbells parallel to the floor. Push them up explosively, and then return to the original state slowly. Do 3 sets of 13-15 reps.
4. Glute Bridge
Glute bridge is a great exercise for the glutes. You can even try its cousin, hip thrust, which works similarly, but you won’t lie flat on the floor – instead, you’ll position your upper back on the bench. You can do a glute bridge with just your body weight, but if you want to engage your glutes more, use a loaded barbell. Hint: your glutes are probably able to lift way more than you think they are! Position the barbell above your hips, and make sure to use a cover or a mat where the barbell is touching you because otherwise, the iron will hurt a lot. Do 3 sets of 15-20 reps.
Many consider deadlift to be the king of lifting exercises, for it engages the whole body. If you want to jazz things up or find the regular deadlift too intimidating (though you shouldn’t!), try this one-leg dumbbell deadlift. Keep your core tight and don’t hunch. Do 3 sets of 10-12 reps.
6. Seated Bicep Curls
Another exercise to work out your biceps! Sit down, keep your core upright, and pick up two dumbbells. If you’re a beginner, they will probably have to be very light. Curl your arms and bring the dumbbells to your shoulder. Repeat 10 times per arm, and do so in 3 sets.
You've had a chance to take a look at the benefits and the routines that can help you earn that body you have been looking to maintain or transform. There is something else that you need to implement along with exercise, or you might have trouble seeing any results. Eating clean is a must with this type of regime, because eating whatever you want may not give you the ultimate results. Plain and simple, just because you work out doesn't mean that you can eat anything and everything. Good luck, and happy lifting!