As a woman, it is magnificent to love sturdy bodies. But unfortunately, that is considered a taboo in our society. Since men tend to be highly dominant in this field because of their masculinity, there have been high standards for women who wish to do weightlifting.
However, if you are passionate about weightlifting and feel like you have what it takes, it will be great to go through this guideline to discuss all the pros and cons and the means to start weightlifting as a beginner.
How Can Weightlifting Help You Lose Weight?
Nowadays, women are into working out more than men. They follow certain diet plans and opt for a better lifestyle by making some healthy choices. However, if you have been backing out from trying weightlifting, thinking that it makes you bulkier, then you couldn’t be more wrong.
Weightlifting paired up with nutritious and healthy meals can work wonders and promote weight loss. It creates a more robust and lean look that instantly makes you fall in love with your body and looks. On top of that, you’ll stay active and feel fresh.
You can even burn more calories in terms of fat loss. Furthermore, if the body lifts heavy weight constantly, it shall stimulate muscle growth that further forms a higher metabolism. The more muscle that will be in your body, the more you will burn calories.
However, it would be best if you kept in mind that as long as you burn more calories than you consume, you’ll be in a cycle of a calorie deficit and lose weight. If you are eating more than you are burning, you won’t detect a noticeable change. Hence, lifting weights will bring out those curves that you’ll adore!
What Sort Of Equipment Should You Have Before Getting Started?
To start doing weightlifting, you must consult a healthcare professional to make sure you are physically fit to start lifting light and heavyweights. Since you’ll be doing this for the first time, it is best to have a personal trainer to guide you through it.
You’ll not have a wide range of equipment to begin with – however, the following will be a great addition to your routine:
If you are working out at your home, dumbbells will be the perfect option. You can start by lifting the lightest weight and increase as you get used to it.
However, it is vital to understand that the price of your dumbbells may increase as the weight increases. Perform 2 to 4 sets with 10 to 12 reps on each hand.
Kettlebells are weighted balls with handles. Countless kettlebell exercises work on different muscles. Hence, even if you are short on time, you’ll be able to do an effective, full-body workout.
Although you’ll have a trainer to help you set several sets and reps according to your goals and fitness level, you can follow the stated sets and reps if you want to start at home. Perform 2 to 5 sets of 10 to 30 reps on each hand.
3. Resistance Bands:
Resistance bands are quite a helpful addition to a beginner’s workout/routine. These elastic bands provide different levels of resistance once stretched. They provide external resistance that your muscles work against. When pushed during an exercise, your muscles will be engaged.
Resistance bands are an excellent option as they are portable, and you can carry them with you whenever you travel. Moreover, you can use resistance bands while working both on the upper body or lower body.
Benefits Of Weightlifting
Now that we have gone through how weightlifting helps you lose weight and what it means you should have to get started, let’s dive a little deeper into its benefits!
1. Gain Strength Without The Fear Of Bulking Up
Since weight lifting can help you conjure strength, you can also build lean and toned muscles. Women, compared to men, have low chances of having a large size because of testosterone.
Men have higher testosterone levels, and hence women can develop defined muscles without the fear of building their size. So you can throw that concern out of the window and say goodbye to bulking up!
2. Less Injuries And Lower Risk Of Certain Diseases
Having workouts that focus on strength development and stronger muscles helps weight loss, forms healthy connective tissues, and enhances joint stability. Not only that, but such training can improve cardiovascular health, including lowering cholesterol and maintaining blood pressure. You can refine your bones, making it a perfect defence against osteoporosis.
You’ll also be able to stay away from diabetes as weightlifting aids your body to process sugar levels too.
3. Better Mode And Increased Confidence Levels
Women are more prone to depression; therefore, a rejuvenating workout will most likely make you feel better, enhance your mood swings and get rid of day-to-day stress.
Because weightlifting and exercises can sculpt the dream body that you desire, women feel good in their skin, which boosts their confidence levels on a whole other level.
What Sort Of Exercises Should You Begin With?
Whether you should start at home or consult a trainer – this could be a little tricky. But, lucky for you, we’ve narrowed down some exercises that you can do with the basic equipment we mentioned above:
- Chest Press with Dumbbells
- Shoulder Press with Dumbbells and Resistance Bands
- Glute Bridges with Dumbbells
- Lunges with Dumbbells
While performing these exercises in sets with reps, it is essential to note that you should warm up first before starting these. Also, you shouldn’t hold your breath and keep the routine long enough that you can endure.
Take rests in between your workouts and make sure that it doesn’t prolong more than 45 minutes. Working out for too long can cause damage and make you lose energy to continue.
Weightlifting is perfect if you are someone who wishes to achieve your desired body. Remember! Long-term consistency beats short-term intensity. Therefore having a well-organized routine is essential, and you must carry it out every day. That way, you’ll bring consistency and achieve your goals faster!