Women and Weight Training: Debunking Myths and Exploring the Benefits for a Stronger, Healthier You
Weight training isn't just for men. The idea that lifting weights will make women fat is a myth. But keep these 7 things in mind before giving it a try.
There are many myths and misconceptions about women lifting weights. One of the most common myths is that women who do weight training are at risk of injury or looking masculine and bulky. But that is not true. Instead, there are many benefits to weight training daily and using free weights, resistance bands, weight lifting, and body weight exercises. It can help boost your weight loss regime!
Here are 5 key things women should know about weight training:
1. Weight can be adjusted according to individual needs
Weight does not come in one size fits all. It's important to choose a weight that's appropriate for your current fitness level and start with a light weight as you get used to the movements. Nagpaul advises choosing a weight that you can lift 12 to 15 times without feeling fatigued.
2. Proper form is required
Make sure you lift with proper form to reduce the chance of injury and make sure you're getting the most out of your workout. This involves using your core muscles, maintaining a straight back and making sure you are not arching or arching your back too much. Carelessness while lifting weights or exercising can lead to unintended injury.
3. Plan it according to your menstrual cycle
When compared to weight training during the luteal phase (which starts around day 15 of a 28-day cycle and ends when you get your period), weight training during the follicular phase (which is when the eggs in your ovaries grow) leads to Increase in muscular strength. If you start paying attention to the menstrual cycle, you'll discover that the follicular phase is when your strength training is most effective. Before your period or when you're experiencing PMS, take it easy and reduce the intensity of your workout.
4. Weight should be increased gradually
“When starting out, it's important to gradually increase the amount of weight you lift to allow the body to adjust and get used to the new load,” says Nagpaul. Once you get used to the weight, it's okay to slightly increase the weight or add additional repetitions.
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 maximize the benefits of weight training.