Weight Training Routines For Women

The muscles of men and women are in many ways the exact same, yet very different when it comes to muscle training and building. The muscle tissue itself is the exact same for both men and women. Because it is the same tissue, weight training has the effect of toning and building muscle mass on both sexes. The area when the difference between the genders’ muscle mass becomes quite apparent is in the amount of “bulked up” muscle that is achieved with the same weight training routines.

As time progresses, a woman following her routine will begin to lose fat and her muscles will become stronger and more toned. This will help to raise her resting metabolism, resulting in more weight loss and definition of the muscles.

Men following this routine will have similar effects except that the muscle instead of just becoming stronger and toned will dramatically increase in size. The reason for this difference in muscle growth between the genders is simple. Testosterone plays an essential role in muscle building. Estrogen plays an important role in fat storage.

With a woman’s low production of testosterone, and higher production of estrogen, her weight training routine needs to be not one of a mans, but one that is specifically geared towards reducing fat and building lean mass in a female body. Although both sexes will build muscle, the same routine will not yield the same results.

One of the most popular types exercise for toning and strengthening today is Pilates. Although there is some styles of Pilates done with equipment, most is done on floor mats. One of the reasons this program is so popular is the exercises range from relatively easy and low-impact to extremely challenging, allowing for everyone to be able to do at least some of it.

Pilates works by targeting muscles around the spine to build core strength, helping to elongate and give flexibility to all muscle groups, which helps to tone and build muscle while keeping a slender appearance. Certain combination exercises are gaining popularity as well. This is not really a program, but a set of exercises that target multiple muscle groups at the same time.

Doing lunges while doing shoulder presses, or squats that incorporate front curls are both examples of combination toning. Some of these exercises (such as the Pilates) use nothing but your own body for resistance. Others (like many of the combination toning exercises) also use free weights and machines.

The decision for exercise machine or free weights is really one of personal preference, and what you feel the most comfortable with. That being said most experts agree that mild muscle work and toning can be accomplished effectively with machines, but if you want more bang for your buck look to the free weights. These weights also allowing you full range of motion that effectively works your muscles.

Dead lifts, shoulder presses, bench presses and squats work your large muscles that help build your overall strength. When doing weight training, however, it is important to remember that the female body repairs muscle faster than a male. This means that although you never want to overwork your muscles, you will have to pay close attention not to under work them. If you begin feeling like you could do more reps than the amount you are doing, chances are you are not working your muscles to their full potential. Continue slowly adding weight over time, to keep building your strength.

Even though women repair muscle tissue faster than men, you always want to allow time for your muscles to heal between weight training sessions. When starting out you should always have the supervision of a professional to ensure you are using proper lifting techniques.

Doing exercises incorrectly or pushing your body past it’s capabilities can result in traumatic injury. Safety should always be of the utmost importance whenever you train. If you do weight training 4 days a week, try doing some light cardio on the in-between days. This keeps you in the habit of exercising, without pushing your body past it’s limits. Neither your aerobic or weight training sessions should extend past 50 or 60 minutes.