If you’re a woman who wants to get ripped and buff just like the guys, then this is not the right place for you. Most women want to lift some weights to get a nice and firm feminine figure, and this is the one we’re going to talk about this article.
Women who wants to achieve this body type have a different approach in lifting weights. Some trainers may fail to teach women the proper technique to achieve a feminine body type maybe because they don’t know how.
The Type of Weight Lifting for Women
Men and Women have different goals when approaching a workout. Men go to the gym to look buff, ripped, or looking strong. However, women go to the gym to look slim, firm, and fit. Not manly looking like men. Here are some key items to avoid for women:
- Do not do any forced reps
- Do not lift to ‘feel the burn’
- Don’t force yourself. Take longer rests
The Don’ts in Weight Lifting for Women
When weight lifting, always take a look at the amount of sets, reps, and weight. Overdoing it is bad for you. When doing high reps, it can lead to this:
- High reps can pump your muscle
- High reps can increase muscle growth
- High reps increase the size and numbers of the capillaries in the muscle
You’ll likely develop a sarcoplasmic hyperthrophy, where you force yourself to overdo some reps which results to an increase in the muscle pump. It may feel good at first and you’ll feel that your body is getting toned. But in reality, you aren’t. It just forced the fluid into the muscle which results to muscle growth and can make you look buff.
For women (and also for men), the best way to build muscle mass is to lift high volume of sets and reps. Doing 3-4 sets at 10-15 reps is great for building muscle, but not for toning up. When doing sets of 10-15 reps, you’ll likely have to push yourself in order to achieve those last 2-3 reps. This is the opposite of what you should do. It’s time to stop doing 3 sets of 10-15 reps.
Achieving the Feminine Look
Now that you’re aware of the “Don’ts” of lifting weights for women, it’s time to look at the “Do’s” of weight lifting for women.
Do fewer reps and focus yourself on doing strength training exercises. It may seem odd since some women don’t want to get stronger. Growing your muscle size to get stronger is ideal. But not really. Here’s why you should do low reps instead of high reps.
- Low reps create less of a “pump”
- Low reps are less like to fatigue and increase muscle size
- Lower reps increase muscle tension which results to a firmer tone
Doing strength training is crucial for women who wants to get toned. Doing so will make your muscles more dense, but not larger. By doing this, you’re likely developing a state called myobibrillar hypertrophy. This is where the muscle fibers thickness increases without increasing the amount of fluid inside them. As a result, you don’t get much size from lifting heavier weights with less reps.
Strength Training for Women
To get that feminine figure you’ve been wanting for, it’s important to lessen the certain amount of reps than you’re probably used to. Most trainers give women a total of 3 sets and 10 reps to tone up which is a bad thing. Instead of pushing yourself for doing a total of 30 reps per exercise, a total of 20 reps should be enough. It’s also advisable to take a break each rep so that your muscles can recover from one exercise to another, preventing muscle fatigue and muscle growth.
- Day 1 – Chest and Back
- Day 2 – Shoulders & Arms
- Day 3 – Abs & Legs (optional)
- Day 4 – Chest & Back
- Day 5 – Shoulders & Arms
- Day 6 – Abs
- Day 7 – Rest
You don’t have to do all of these, pick two exercises that you like and do at least 4 sets of 5 reps for each exercise. Don’t forget to rest for a full 1-2 minutes between each set. It’s ok to stop a few reps if you can’t push further anymore. If you can only do 3 reps and find yourself struggling to get to the 4th rep, then it’s time to stop. Besides strength training, cardio exercises is also ideal if you want to slim down. Do cardio exercises after each workout on days 1,2,4 and 5. Except for day 3, where you have to focus on your abs and legs.