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Tips on Strength Training for Women
Weight lifting or strength training is no longer a sport exclusively for men. More and more women are going to the gym or getting dumbbells and barbells for their weight training. Due to the increasing trend of women begining to lift weights, dumbbells set and barbell sets desgined specifically for women are beginning to surface. Strength training for women is slightly different from that for men, since most women do not want their muscles to grow too large and look bulky, women engage in a different type of strength training compared to men. Below are tips for some women who are keen to start their own strength training routine.
Decide on your routine
Many women integrate their strength training in yoga & aerobic exercises. Don’t lift weights whenevger you feel like lifting, sticking to a regular routine can help you maximise results & get the most out of your strength training with dumbbells. There are many yoga classes in singapore that uses dumbbells & barbells as part of their workout. If you’re interested in strength training but do not know where to start, the yoga classes in your community centre might be a good place.
Pick light dumbbells
Regardless of your strength, light dumbbells are recommended over heavy dumbbells. In order to avoid the bulk, dumbbells more than 5kg is not recommended, in fact, most experts recommend weights that are around 3lbs (1-2kg). There are dumbbell shops in Singapore that specifically sells dumbbells designed for women. If you want to buy them online you can search for vinyl or neoprene dumbbells. These dumbbells can also be used by teenagers and are typically more colourful and slightly more expensive. If you want to save the cost, you can consider purchasing rubberised or chrome adjustable dumbbell sets that are in the 5kg range.
Light dumbbells allows you to perform a larger number of repetitions with your dumbbells which builds muscular endurance, tightens up the muscle and burns calories. Many women perform strength training to get rid of flabby areas of their stomach and under arms. For example, perform tricep extensions has been proven effective at tightening up the tricep muscles, making the arms more firm and tight.
Focus on form
If you’re a woman who want to achieve noticeable results in weight lifting, you should focus on your form when performing the strength training exercises instead of the number of repetitions. In additon, focus on the negative of the movement, for example, if you’re doing dumbbell curls, exert more control on the dropping of the dumbbells instead of the lifting. Lastly, do not rush through your workout like most guys in the gym. You can achieve the burn by doing the same exercises at a much slower pace, at the same time focus on your breathing and control your form.
Common strength training exercises include the side shoulder raise, front shoulder raise, upright row, bicep curl, one arm triceps curl, and alternated dumbbell press. You can perform many other exercises in tyhe gym or in the comfort of your home with a set of dumbbells or barbell set in Singapore.