Skip to main content

Health shots

There are a lot of myths and misconceptions about women lifting weights. One of the most common myths is that women who do weight training are at a risk of getting hurt or end up looking masculine and bulky. But that’s not true. Instead, there are several advantages of doing weight training every day and using free weights, resistance bands, weightlifting, as well as body weight exercises. It can help step up your weight loss regime!

HealthShots reached out to fitness expert Mukul Nagpaul, Founder of Pmftraining and Fit India Movement Ambassador, to find out the things to keep in mind before trying weight training for women.

Nagpaul says, “Weight training is an effective way for women to reach their fitness goals and build strength. But before jumping into a weight training program, it’s important to understand the fundamentals of how it works.”

Here are 7 key things women should know about weight training:

1. Weights can be adjusted to an individual’s needs

Weights do not come in one size fits all. It’s important to choose a weight that is appropriate for your current fitness level and start with lighter weights as you get used to the movements. Nagpaul advises picking a weight that you can lift 12 to 15 times without feeling fatigued.

weight training
Weight lifting can build muscles and improve balance. Image courtesy: Shutterstock

2. Proper form is essential

Make sure you are lifting with the appropriate form to reduce the chance of injury and make sure you are getting the most out of your workout. This entails maintaining a straight back, using your core muscles, and making sure that you are not overextending or arching your back. Carelessness might lead to unwanted injury while lifting weights or exercising.

3. Plan it according to your menstrual cycle

When compared to weight training during the luteal phase (it begins around day 15 of a 28-day cycle and ends when you get your period), weight training during the follicular phase (which is when an egg grows in your ovaries) led to greater gains in muscular strength. If you start paying attention to the menstrual cycles, you might discover that the follicular phase is when your strength training is most effective. Before your period or while you are experiencing PMS, take it easy and reduce the intensity of your workout.

4. Weights should be increased gradually

Nagpaul says, “When starting out, it is important to slowly increase the amount of weight being lifted in order for the body to adjust and get used to the new load. Once you have become accustomed to the weight, then it is okay to increase the amount of weight slightly or add additional repetitions.”

weight training
Lift weight carefully. Image courtesy: Image courtesy: Adobe Stock

5. Weights can be combined with other exercises

Weights are effective for building strength, but incorporating other exercises such as cardio, bodyweight movements, and dynamic stretching can maximise the benefits of weight training.

6. Weights should be used with caution

Weights are effective for building strength, but they can also lead to injury, if not used correctly. Make sure to listen to your body and take a break when needed. It is better to lift safely than risk an injury that could put you out of the gym for a long period of time.

7. It’s a full-body workout

Weight training is a type of exercise that tries to work every significant muscle in a single session. It increases metabolism and aids in calorie burning. Perform exercises including calf raises, bench presses, pull-downs, deadlifts, pushups, squats, and lunges. If you have a pair of dumbbells, you can train your entire body muscles with them.

weight training
Do weight training exercises and see the difference! Image courtesy: Shutterstock

Takeaway

Women can achieve their fitness objectives and develop strength with weight training, but only if they are aware of these seven key points will they be able to do so safely and effectively. With proper form, gradual increases in weight, and combining weights with other exercises, weight training can become an integral part of a woman’s fitness routine.

 

 

 

The post Is weight training good for women? 7 things to know before you start appeared first on Healthshots.



from | HealthShots https://ift.tt/A3uvyRS
via IFTTT

Popular posts from this blog

Health shots

An itchy scalp is a common hair problem. I have dandruff, which is probably why I experience an itchy feeling most of the time. It is very bothersome, especially because it may lead to scalp odour, and hair damage. Also, persistent humidity might create an environment that promotes fungal or bacterial diseases. Use azadirachta indica or neem for itchy scalp, says my mom. She believes that since neem is rich in anti-inflammatory and antimicrobial properties, it can help treat a variety of scalp infections. When I used it, it helped reduce inflammation on the scalp. What are the causes of itchy scalp? An itchy scalp can be caused by several factors, including common irritants and underlying medical issues. Here are a few common culprits – 1. Dandruff Dandruff can lead to itchy scalp, but does not give the red or inflamed appearance. It can happen in oily areas of your body, like your scalp, face, or chest, as per a study published in the Journal of Clinical and Investigative Dermato...

Health shots

When you want instant boiling water for tea or coffee, an electric kettle can make it quick and easy. An electric kettle is a useful kitchen equipment that rapidly and efficiently boils water. It typically comprises a container with an electrically powered heating element. Electric kettles have various advantages over traditional stovetop kettles, such as faster boiling periods, automatic shut-off functions, and precise temperature control. They come in various sizes, designs, and materials, including stainless steel and glass. Electric kettles are multifunctional and can be used for more than just boiling water, such as brewing tea, coffee, instant noodles, and soup. Here are some of the best electric kettles hand-picked for you! 6 best electric kettles for hot water Check out the best electric kettle for a hassle-free hot water solution. 1. Pigeon Electric Kettle This electric kettle from Pigeon comes with a stainless steel body and a 1.5-liter capacity. This 1500W electric kettl...

THE BEST WEIGHT LOSS PILLS AND SUPPLIMENTS

    WEIGHT LOSS PILLS AND SUPPLIMENTS Weight accident pills and supplements are a accepted best for bodies attractive to lose weight and advance their all-embracing health. These articles are advised to advice abolish appetite, access animosity of fullness, accession metabolism, or block the assimilation of fat. They appear in abounding forms such as pills, powders, liquids, and alike bars. Some weight accident supplements and pills are accessible over-the-counter, while others crave a decree from a healthcare provider. It is important to agenda that weight accident supplements and pills should not be advised as a quick fix solution, they are not a acting for a advantageous diet and approved exercise. They should be acclimated in affiliation with these affairs changes in adjustment to accomplish the best results. Additionally, abounding weight accident supplements and pills accept not been thoroughly activated and may accept abeyant ancillary effects. In this article, ...