There are many myths and misconceptions about women’s weightlifting. One of the misconceptions Most often, women who do weight training are at risk of getting injured or looking masculine and bulky. But that’s not true. There are many advantages of daily weight training and using free weights. resistance bands, weight lifting, and bodyweight exercises It can help upgrade your weight loss regimen!
HealthShots reached out to fitness expert Mukul Nagpaul, founder of Pmftraining and Fit India Movement Ambassador to find out what to think about before trying weight training for women.
“Weight training is an effective way for women to reach their fitness and strength goals,” Nagpaul says. But before jumping into a weight training program. It is important to understand the basics of how it works.”
Here are 7 key things women should know about weight training.
1. The weight can be adjusted according to the needs of each person.
Weights don’t come in one size fits all. It’s important to choose the right weight for your current fitness level. And start with lighter weights as you get used to the movement. Nagpaul recommends choosing a weight that you can lift 12 to 15 times without feeling fatigued.
2. Proper form is important.
Make sure you’re lifting with proper form to reduce your chances of injury. And make sure you get the most out of your workout. This involves keeping your back straight. Use the core muscles And make sure you don’t stretch your back too much or arch your back. Carelessness can lead to unwanted injuries while lifting weights or exercising.
3. Plan according to your menstrual cycle.
Compared to weight training during the luteal phase (starts around day 15 of your 28-day cycle and ends when you have your period). (This is when the egg grows in your ovary) making it more abundant. increase muscle strength If you start paying attention to your menstrual cycle You may find that the follicular phase is when your strength training is most effective. Before your period or while you are experiencing PMS symptoms, take it easy. and reduce the intensity of exercise down
4. You should keep increasing the weight.
Nagpaul said, “When it started It’s important to increase the weight you are lifting slowly. in order for the body to adjust and get used to the new weight Once you are familiar with the weight It’s okay to slightly increase the amount of weight or add more reps.”
5. Weights can be combined with other exercises.
Weight lifting has the effect of building strength. But combining other exercises such as cardio, body movement And dynamic stretches can maximize the benefits of weight training.
6. Weights should be used with caution.
Weights have the effect of building strength. But it can lead to injury if used improperly. Remember to listen to your body and take breaks when necessary. Lifting safely is better than risking an injury that could keep you out of the gym for a long time.
7. It’s a full-body workout.
Weight training is a type of exercise that attempts to work every major muscle in a single session. Increases metabolism and helps in burning calories. Do exercises like calf raises, bench presses, pull-downs, deadlifts, push-ups, squats, and tanks if you have a pair of dumbbells. You can train your entire body with dumbbells.
Take away
With weight training, women can achieve their fitness and strength objectives. But if they know these 7 key points, they can do it safely and effectively. with proper shape gradual weight gain and combining weights with other exercises Weight training can become an essential part of a woman’s fitness routine.
