Good for you if you’re a woman looking to boost your fitness goals and want to start weight lifting! This is an excellent choice for your mental and physical health.
However, it can be daunting to start weight lifting – after all, there’s so much information out there (and misinformation, too). To help you add weight lifting to your exercise regimen, the pros at TF Clark Fitness put together the following guide.
When you first begin weight lifting, it’s important to have realistic goals. While you may be eager to see results quickly, it’s important to remember that building muscle takes time.
In addition, everyone’s body responds differently to weightlifting, so it is important to focus on your progress rather than comparing yourself to others. It is also crucial to maintain good form when lifting weights. Not only will this help you avoid injuries, but it will also ensure you are targeting the muscles you want to strengthen.
You may be unsure whether to use free weights or machines, but a combination of both is perfect.
Of course, before you begin any strenuous exercise program, you must talk to a doctor first, particularly if you have a medical condition or previous injuries.
As you survey the right types of workouts for weight lifting, one of the best things you can do is choose exercises that workout multiple muscle groups simultaneously. These are often known as super sets.
Not only does this help you save time by working out more than one muscle group at a time, but it also helps to increase your strength and endurance because you’re using more muscles with each repetition.
Additionally, super sets can help improve your coordination and balance because you have to coordinate multiple muscle groups simultaneously. Best of all, studies show super sets can significantly affect weight loss.
Try the following super-set routines with explosive movements, one for the upper body and one for the lower body.
Just be sure to do a quick warmup before you start your sets. Complete each set 3 times, with 10-12 reps for each weight-lifting set and 1 minute for each explosive movement set.
Super Set Lower Body
- Squat with a weighted object
- 1 minute of jumping jacks
- Deadlift with a weighted object
- 1 minute of jump squats
- Weighted forward lunge, 10X each side
- 1 minute of jumping rope
Super Set Upper Body
- Overhead press with weighted objects
- 1 minute of speed skaters
- Bent over tricep rows with weighted objects
- 1 minute of high knees
- Bicep curls with a weighted object
- 1 minute of jump lunges
Working Toward Success
Any weight-lifter will tell you that what you eat and how you recover are just as important as how you train. Eating a nutritious diet helps your body to repair muscle tissue and to build new muscle.
Getting enough rest is essential for rebuilding strength, and active recovery days help to keep your joints healthy. Without proper nutrition, rest, and active recovery, your risk of injury increases, and your results will suffer.
Cross-Train with Your Family!
Cross-training is a great way to stay in shape and improve overall fitness. It can also be a fun bonding experience for families. Just be sure everyone can tackle the activities you plan to do. If your children or partner have a pre-existing condition, you’ll want to talk to their doctor first.
Here are some tips on how to get the family involved in working out together:
- Choose an activity that everyone can enjoy. This could be anything from going for a hike, training for a race, or mountain biking.
- Set aside time each week to work out together. This doesn’t have to be a marathon session – even 30 minutes of exercise will be beneficial.
- Make it fun! Add some friendly competition to see who can burn the most calories or run farther. Or use workout time to catch up with each other and bond.
Include Your Dog!
If you’re looking for a way to mix up your routine further, consider hiking, walking, or running with your dog. Not only is this a great way to bond with your furry friend, but it’s also an effective form of cross-training.
For example, if you typically go for a run three times a week, you can alternate between running and walking with your dog on the other days.
This will give your muscles a chance to recover from the impact of running while still getting a good workout. You’ll reap the benefits of working different muscle groups, and your pup will benefit from spending time with you and getting a good dose of exercise.
Just like humans, it’s important to be mindful of what your dog can handle. A vet checkup may be a good idea, and at the very least, consider pet insurance to ensure your pup is covered in an injury or mishap.
Pet insurance is fairly inexpensive and can help limit out-of-pocket vet costs. It’s a no-brainer when it comes to protecting your pets.
Last Word on Beginner Weightlifting for Women
Getting started with weight lifting doesn’t have to be difficult. It just takes a mindful approach. Be prepared to take it slow, and avoid comparing yourself with others.
Consider supersets when you start, which can be a great way to dip your toe in the water. Include rest and recovery days.
And consider cross-training with your family and your dog to make the most of your fitness goals. In no time, you’ll be seeing the results you want!