Testosterone is highly anabolic—it promotes massive muscle growth. If this is the route you want to go down—good luck. Just remember it will lead to facial hair growth, an enlarged clitoris , heart issues , and a deeper voice. Resistance training will not lead to massive bulk—but it will build muscle.
While typical cardio exercise can lead to weight loss—it does little for tone and definition. By encouraging a caloric deficit —where expenditure exceeds intake—fat is lost. However, extended aerobic sessions can lead to loss of definition. Your body will only utilize a certain amount of fat for energy—it still keeps some in reserve for survival.
When these reserves have hit their minimum—the body begins to use muscle and protein for energy. By building muscle throughout the body—you appear tight, toned, and defined. Furthermore, it elevates your femininity and curves. Exercising the chest raises the breasts, making them appear larger—working on the glutes and quads emphasizes your hips and produces a jaw-dropping booty. This female weight training program requires you to concentrate on two areas—exercise and nutrition.
These are equally as important and work synergistically to promote the perfect physique. The remainder of this program concentrates on these vital parts of your body-enhancing regime. Building the perfect body is akin to cooking.
All the ingredients need to be combined in the right quantities, order, and for a specific amount of time or in this case, reps. As the weeks progress, your weight loading increases while the number of reps decreases. This leads to optimum muscle building results and elevates strength progressively. Before we get down to the workouts themselves—here are some essential guidelines and tips. Or Reps. These are the number of repetitions for, say, curls, presses, squats of a particular exercise you complete in one set.
Each individual exercise indicates the rep count. The weight loading is down to your own current ability. Hence, if an exercise details eight repetitions and you finish all of these with energy to spare, your weight loading is too light. Therefore, the weights you are lifting will increase during this time—always exercising to the point of fatigue. A set is the number of times you complete the reps indicated.
After each individual set, rest for between seconds—then start on the next. This allows ATP adenosine triphosphate levels to be replenished—enabling you to carry on with your workout. Usually, you will be in and out of the gym within the hour. Research indicates that the most effective female weight training program combines weight-work with some cardio. Each weight training day includes twenty minutes of HIIT high-intensity interval training. These sessions should be challenging but not completely impossible.
Try to aim for 30 seconds of extreme work—followed by one minute of recovery—and repeat, until 20 minutes have elapsed. One day per week includes purely cardio—no weights. This workout lasts around 45 minutes of continuous training—no breaks—at low intensity.
This reduces the chance of injury and allows you to perform to your maximum ability. Ideally, complete a couple of warm-up sets before working a specific muscle group—by replicating the action of the particular exercise. For example, before performing fully-weighted deadlifts—perform one set using just the bar no weights , then a second set with half your usual workout weight.
Then progressively overload the muscle with more weights for the working sets. You should never underestimate the importance of remaining hydrated. Not only is it essential for health—but it also elevates performance and stamina. Men and women can follow the same weight training program—with similar results.
However, specifically targeted exercises can help to accentuate the female figure. For tight and toned legs—together with an awesome butt—squats are the ultimate exercise. Combined with a barbell, they push the glutes, quads, and hamstrings hard—developing a killer physique. These compound exercises are ideal for all-around body enhancement—working the majority of the major muscles, including back especially the lower back , legs, core , and obliques.
Like squats, lunges are exceptional butt and leg boosters. These exercises can be tough—especially for the weight training newbie.
This exercise is a great upper-body developer—working the chest, triceps, and shoulders. Ideally, try to follow this workout as closely as possible for the best results. That being said—some adaptation will always be necessary. Just keep as tight to the regime as you can. These workouts are detailed by day—allowing Saturday, and Sunday as rest days. Naturally, work or family commitments may interfere and not allow training on specific days.
Alter the schedule as you wish, but adhere to these two points:. It releases endorphins providing the ultimate high. This can mean that temptation arises, encouraging you to hit the gym even on your off days. Remember earlier I stressed this is a natural female weight training program— and taking a break is part of that regime. The old adage— too much of a good thing is bad for you— applies to bodybuilding.
Consider how muscle growth functions. Resistance training pushes muscles past their regular levels of exertion. This creates fiber damage, which the body then repairs and rebuilds. Subsequently, this leads to muscle growth —allowing the body to cope with excess stress should it happen again. However, if you overtrain muscles, this impinges on their repair—inhibiting regrowth. Meaning fewer reps in your workouts—reducing the efficacy of your weight training program.
If the guilt becomes too much—go for a walk or do some very light jogging. On your rest days—spend time with your family, friends, or pursue a hobby. Resistance training takes a lot of concentration—your brain needs to relax too. So many workout programs restrict your calories—leaving you tired, lethargic, and really lacking the motivation to hit the gym.
One of the most attractive features of building muscle is that you need to eat. There are two areas of nutrition which need to be addressed in any weight training program for women— calories and macronutrients. Generally speaking—for weight training, you need to increase your caloric intake. That is, to be in a caloric surplus. These power packs of energy power you through your resistance training and are required to build muscle. The simplest way to calculate your ideal calorie intake for muscle growth is to take your weight in pounds and multiply this figure by Hence if you weigh pounds, this means a calorie intake of per day.
Muscle growth occurs when your macros macronutrients are at optimum levels—those being protein, carbohydrates, and fats. Earlier in this guide, I explained that for muscles to grow, they need to repair. Protein , or more specifically the amino acids it contains, is the fuel behind this process.
However, for bodybuilding, this is insufficient and should be raised to gram of protein per pound of bodyweight. Cut the fat to a minimum, right? Fat is essential. What does this program cover? The main goals of this program are: Get rid of unwanted fat Add shape and tone to your muscles Feel better and boost confidence Gain strength and fitness without bulky weight gain Why weight lifting? Here are the main ones. Strength training is a one-stop cure for a flat butt, thin legs and weak looking arms.
Muscle has an energy cost and burns calories — when you build muscle, your body must divert energy to it, to help it maintain its size and shape. This results in a higher daily calorie burn. Lifting weights boosts your health — from a decrease in cardiovascular and metabolic disease risk, to an increase in cognitive and mental health; strength training helps to add life to your years, and years to your life.
These include elevated heart rate and calorie burn, to extra energy expenditure. Why is the programme 12 weeks long? Outline — how does this weight lifting program work? The sessions are around minutes long. For example, you'll do one set of leg presses, rest for 30 seconds, do a second set, rest, do the third set. Then, move on to the next exercise. You'll complete all movements in both strength workouts for women this way.
Complete 12 reps of all movements for 3 sets each, and rest for 30 seconds in between each set. Choose a weight load where the last two reps of every set are extra hard, where you wouldn't be able to do the thirteenth rep. You may find that you increase the weight load for each set while keeping the 12 reps for all three sets. New to lifting weights? This week, you'll continue with the straight-set format for both strength training workouts.
But now, you'll complete 15 reps of all movements for 3 sets, and you will only rest for 15 seconds in between each set. Therefore, this week, you'll complete more work in less time.
This is a great stimulus to take your fitness to the next level. Time to mix it up this week. Instead of straight sets, you're going to complete your strength training workout for women in a circuit style. This week, you'll complete 1 set of each exercise for 15 reps, then you'll immediately move on to the next movement with no rest in between.
For example, on the day 1 workout, you'll perform your first set of leg presses for 15 reps, then you'll immediately go to the goblet squat and perform 15 reps and then continue on to the next exercise with no rest in between movements. At the end of these four movements, you'll rest for one minute, then complete the circuit two more times. This week you're going to continue with the circuit-style sets; this time you'll perform only 12 reps of each movement, but there are two tough!
This week is all about keeping you moving. After you finish the last movement of either workout, you'll immediately return to the first movement and begin a new circuit. Got it? On to the strength training for women moves: Below, see demos of the four weight lifting exercises that make up Workout 1, and the five moves that make up Workout 2.
Watch and learn, then mark your calendar — four weeks from now, you won't believe how strong you'll feel. I would love for an article about how to build your own training plan so you're not relying on others and can understand and personalize your gym experience!
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