Posted on 09/22/2023
Author: Hifas Editorial Team
Content index
Why should women train with weights?
For a long time, the Intensive force training It was considered exclusive domain of men. Today we know that it is not so, because strength training is the key to a toned body and healthy, be a man or woman.
Strength training Help control body weight and lose weight more quickly. Because? The muscles burn energy, even at rest. If you manage to increase muscle mass, you increase your calorie consumption.
Of course, strength training itself also increases energy consumption. When you move weights in your training, you not only consume energy during training. Due to the so -called post -combustion effect, energy consumption also increases after training.
Studies also demonstrate that force exercises trigger a Post -combustion effect stronger than aerobic training to a constant intensity (1). One more reason that speaks in favor of strength training.
Women and muscles:
First, the most important thing: the fear of having too many muscles is totally unfounded! Women find it very difficult to develop visible muscles. This is mainly due to the fact that women naturally have a percentage of muscle mass significantly lower than that of men.
To top it off, they have very little testosterone, which is the musculation hormone. And, although men have much better conditions to develop muscles, they also have to train very intensely for a longer period of time to achieve visible results. In a nutshell: Strength training will not guarantee that you become a mountain of manly -looking muscles, but quite the opposite.
After all, firm muscles are clearly feminine characteristics. Do you still have doubts because now you have to think of extremely muscular female bodybuilders? This aspect is the result of years of competition sport, a strict food and, very often, it is only possible through the use of very special supplements.
Strength exercises for women at home: the basics of a look
Strength exercises for women at home or in the gym can be done with weights such as dumbbells or kettlebells and/or exercises of body weight No equipment. If you don't want to go to the gym immediately, you can start training force at home. You can even start without equipment and use only your own body weight.
It is essential to heat thoroughly!
The static, elliptical bicycle or running tape are suitable for non -specific heating. If you train at home, you can also heat simply by jumping, do you remember? From 5 to 10 minutes of light to moderate intensity are enough to prepare the body for the exercise session.
If you decide to train with weights, before each series of an exercise, you must also perform a light heating series with a low training weight to specifically heat the muscles.
How to read and understand the training plan
A training plan specifies what exercises should be carried out. In addition to the name of the respective exercise, the terms series and repetitions can also be found here.
A repetition is the number of times an exercise is performed. For example, if you make 10 squats in a row, there are 10 repetitions.
These 10 repetitions constitute a series. The recovery between two series is called rest.
Pay attention to the correct execution of the exercise
It is important to perform the exercises with the correct training technique. Only when the exercises are carried out correctly the training is effective. In addition, in this way the risk of injuries can be minimized.
Challenge to progress
To achieve progress in training, a certain training intensity is necessary. Therefore, for some exercises a weight load is useful. Muscle growth is only triggered when muscles are challenged in training.
Therefore, it makes sense to use a weight load that provides effort. But always pay attention to the correct execution of the exercise. In case of doubt, choose a lighter weight and make more repetitions.
Improve in each training session
Progression is the key to constant progress in strength training. Therefore, try to increase the load over time.
Regularly increases the training weight, performs more repetitions with the same weight or shortens the pause of the series. In this way, you always establish effective training stimuli that force your body to adapt.
Regularity
Only if you train regularly you can progress. A study carried out in unreasonable women shows that it is not necessary to wait years for changes to occur. Already after 3 weeks of training with only 8 training units, progress were made in the form of slight muscle growth (2).
The best exercises for women - Training Plan included
The following exercises can be performed both in the gym and at home, with or without equipment. In this way, you can effectively train independently of your level of skill and the equipment you use. Try to improve training training.Squats
The squat is a fantastic exercise for the entire lower part of the body. The squats not only train the front and rear of the thighs, but also the great gluteus muscle (buttocks). Therefore, the squat is the perfect exercise for women who want to develop a lower part of the attractive body. The exercise is done without equipment as follows:- In the initial position, keep up with a separate shoulders.
- Now it forms a slight hole back and stretches your arms horizontally forward.
- Imagine that you want to sit in a chair. To do this, lower the buttocks towards the ground flexing the knee joints.
- Be sure to keep the upper body in the same position.
- The descending movement stops as soon as the thighs are parallel to the ground. From here, use the force of the buttocks and legs to drive you to the initial position.
Iron
The plates, also known as forearm support, are an ideal exercise to have a strong torso. But not only that, because the plates also train the abdominal muscles, arms, shoulders, chest and buttocks. In principle, the plates can be done without equipment. However, a yoga mat increases the comfort of the exercise.- To carry out the support of forearms, place yourself in a prone position on the ground and gain on the forearms.
- The upper body must be in a straight line parallel to the ground. The legs are straight and only the tips of the feet touch the ground. The top of the arms forms an angle of 90 ° with the forearms.
- It is important to keep your back straight (without sinking your back!).
- During the exercise, look at your hands or to the ground so that your head is aligned with its spine.
- The exercise is static, which means that the position is maintained with the strength of all the muscles involved.
- Start keeping this position for 10-20 seconds. In the following training sessions you can try to increase maintenance time in five seconds.
Buttock bridge or pelvic elevation
The elevation of the pelvis not only trains the biceps of the legs and buttocks, but also exerts pressure on the extensors of the bottom of the back. Also in this case, a yoga mat is ideal to increase the comfort of training.- In the initial position, lie on my back. The arms are stretched to the sides of the body and the palms of the hands touch the ground.
- Now bend the legs so that the fingertips almost touch their heels.
- Now he starts lifting his hips. Focus on transferring force through the heels.
- Stop the ascending movement when your column form a diagonal line with your legs.
- Keep this position for two seconds before slowly lowering your hips again.
- The ideal are 10 - 12 repetitions.
Example of training routine
To know the world of strength exercises for women at home, you can follow this plan for beginners. It contains only exercises that can be done at home and without equipment.- Heating (for example, 5 - 10 minutes of light jump to the rope; if necessary, also imaginary without rope).
- Seadillas: 3 series of 10 - 12 repetitions
- Iron: 3 series with 10 - 20 seconds of retention time
- Buttock bridge: 3 series of 10 - 12 repetitions
Important nutritional tips for obtaining optimal results in training
Training feels the foundations of your physical change. However, sport alone is no use if you don't have your diet under control. Be sure to follow a balanced and varied diet.
If you want to lose weight, a Caloric deficit. In other words, you must ingest less calories than you consume. However, shock diets with a severe caloric restriction are not only counterproductive, but also unhealthy. It is better to set the energy intake 10 % below real caloric needs.
You can approach your energy needs using a calorie calculator or, alternately, keep a 14 -day food record in which it is despite at the beginning and end. Depending on the increase or decrease, you will know approximately how much your real caloric needs ascend.
The optimal distribution of nutrients from daily calories varies considerably, so approximate reference values can only occur:
- 45 - 65 % carbohydrates
- 10 - 35 % protein
- 15 - 35 % fat
Since proteins contribute to the formation and maintenance of muscle mass, they must also ensure sufficient protein. A scientific meta -analysis of 49 studies with 1863 subjects suggests that the daily objective should be approximately 1.6 g of proteins per kilogram of body weight. (3)
Between protein -rich foods are included:
- Dairy products such as curd, milk and cheese
- Fish
- Meat
- Eggs
Carbohydrates must preferably proceed from comprehensive products. It also makes sense to determine the quantity and moment of the intake based on its activity. At night, carbohydrates are usually unnecessary, since no other effort is made after food.
Fat is an important component of a healthy diet. Especially important is sufficient intake of omega-3 fatty acids. Fatty fish such as salmon, mackerel or herring are ideal foods for the contribution of Omega-3.
Also make sure enough fruit and vegetables. Experts recommend five rations a day to absorb important Vitamins, minerals and fiber.
The plus of energy that the body asks for
When choosing to exercise regularly, you are choosing a healthier and more balanced life. Sport not only strengthens your body, but can also improve your self -esteem and favor the necessary balance in your life.
Speaking of energy
Cordy-Sin Sport It has been especially developed to contribute the energy you need when you start a new training routine in which you are going to ask your body more. This natural formula only contains cordyceps, the known as energy fungus in the eastern culture.
This supplement in 100% vegetable capsules contributes beta-glucans, provitamin D, essential amino acids, linoleic and linolenic acid, CORDYPIN, Corddictpic acid and adenosine; that make it a unique supplement with high value, especially for training.
Conclusion: strength training takes you to your best version
Strength exercises for women at home or at the Gym favor your health and help you lose weight. The important thing is to train regularly and intensity. And do not worry, strength training will not make you too much musculature.
Remember: Muscles burn energy, even at rest. So a better body composition helps you control the weight and percentage of body fat. In addition, toned legs and muscular buttocks are very attractive.
- Start with body weight exercises that you can do without home equipment.
- The most effective exercises to start are the squats, the plates and the buttocks.
- Train regularly, challenge your muscles and improve in each training. This way you will make sure the training results accompany you.
- Also make sure you follow a healthy and balanced diet that meets your needs. Fruit and vegetables not only provide important vitamins and minerals, but also contain fiber.
- If you want to lose weight, you should eat fewer calories than you consume (caloric deficit). Determine your caloric needs and eat 10% less than you need. Consult a professional if you have doubts, it is usually the best option.
- Shock diets with a very low caloric intake do more bad than good!
- A sufficient amount of proteins helps build and maintain muscle mass. Try to ingest about 1.6 g of proteins per kilogram of body weight per day. Some good sources of low fat proteins are low -fat cottage cheese, cottage cheese, tuna and chicken breast.
Studies in unreasonable women show that all efforts bear fruit in a short time: the first results are observed after a few training sessions.
- Beau Kjerulf Greer, Prawee Sirithienthad, Robert J Moffatt, Richard T Marcello, Lynn B Panton, NCBI, „COPOC Comparison Between Isocaloric Bouts of Steady-State Aerobic, Intermittent Aerobic, and Resistance Training”, UNTER https://pubmed.ncbi.nlm.nih.gov/25675374/, Zuletzt abgerufen Am 26.06.2023
- Matt S stock, Kendra D Oinghouse, Alexander S Drusch, Jacob to Mota, Jennah M Hernandez, Chibuzo C akalonu, Brennan J Thompson, NCBI, „Evidence of Muscle Adaptations with Four Weeks of Barbell Training in Women,” Unter: Unter: https://pubmed.ncbi.nlm.nih.gov/26583966/, ZULETZT ABGERUFEN AM 19.06.2023
- Robert W Morton, Kevin T Murphy, Be r mckellar, Brad J Schoenfeld, Menno Henselmans , Eric Helms, Alan A Aragon, Michaela C devries, Laura Banfield, James W Krieger, Stuart m phillips , NCBI, „A Systematic Review, Meta-Analysis and Metregresion of the Effect of Protein Supplementation on Resistance Training-Induced Gains in Muscle Mass and Strength in Healthy Adults,” https://pubmed.ncbi.nlm.nih.gov/28698222/, Zuletzt ABGERUFEN AM 26.06.2023