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Top 12 Weight-Training Tips for Women

1) Set a Goal. Decide what you want to get out of your workout. Are you after Jennifer Aniston's arms or a job with World Wrestling Entertainment? Are you lifting weights to improve function, health, appearance, or sports performance? Once this has been determined, you can better tailor your routine, choosing exercises that will target the proper muscles.

2) Be Consistent. Once you commit to weight training, stick with it. True, a long day at work doesn't provide much inspiration, but resist the urge to skip sessions. If you can't do a lot, do a little, Something is better than nothing.

3) Learn Proper Form and Technique. "Exercise is like medicine, it's based on science.If you have no experience with weights, experts recommend investing in a couple of sessions with a personal trainer. One thing to keep in mind is to avoid hyper-extending or locking out any joints. This allows the muscle to relax, which is counterproductive. Also, be sure that your whole body is properly aligned in order to protect the lower back.

4) Get Tired. While many theories exist on the best ways to build muscle, recent research indicates that a single set of 12 repetitions with the proper weight can build muscle just as efficiently as three sets of the same exercise — good news for people trying to squeeze weight lifting into a busy schedule. a single set of exercises using a weight heavy enough to tire the muscles after a dozen repetitions. When you work a muscle to fatigue, you are releasing factors that build endurance and strength

5) Muscles Are Sexy. Many women avoid weight lifting because they are afraid of looking too buff and muscular, opting instead for the treadmill or the elliptical machine to burn calories. In truth, weight training converts fat into lean muscle. Lean muscle burns more calories, aiding in weight loss. It's like having a V-8 engine instead of a 4-cylinder. You have a bigger engine to burn more calories because it takes calories to keep that engine running.

6) Vary Your Exercises. You can fall in love with your trainer but don't fall in love with any one exercise. If you repeat the same exercise, you will overdo a particular muscle group. Everyone undoubtedly has a particular asset they may want to develop, but don't overdo it. Use a full variety of exercises, machines and resistances. Try lifting free weights, water, household items, and even your own body weight. Changing it up will shock the muscles, challenging them to lift the weight.

7) Move Slowly. Don't cheat by racing through your exercises. Remember, it only takes one set so be sure to get the most out of your time in the gym. Take one to two seconds to contract the muscle, hold the contraction for half a second, and then lengthen the release to three or four seconds. You are 20 percent to 40 percent stronger on the way down so following this time breakdown will maximize strength gain.

8) Work Balanced Muscles Groups. People generally work out only what they can see,it's as if they have a 'Cadillac in the front, and a Volkswagen in the back. But too much time devoted to one side may create posture problems. Since, every muscle has an opposing muscle, be sure to work the entire pair. For example, follow stomach crunches with back extensions and bicep curls with tricep kickbacks.

9) Find Female-Focused Exercises. Women should pay particular attention to building strength in the upper back and shoulders. This will protect against poor posture later in life, a common problem related to osteoporosis. And don't neglect your lower body — females are five to six times more likely to suffer a knee ligament tear. To protect against knee injury, focus on building the hamstring muscles.

10) Choose a Get-Buff Buddy. A lifting partner is helpful not only for spotting but for motivation as well. When your arms are feeling like Jell-O and you think you've got nothing left to give, a little encouragement from a friend may be all you need to push out that final rep.

11) Drink Caffeine Before Lifting. Although optional, a little caffeine may give you an extra boost of energy to lift after a long day. You may be surprised by the effects a cup of coffee or can of soda can have on your performance.

12) Be Patient. Rome wasn't built in a day; you won't be either. It takes time to incorporate the benefits of weight lifting. Changes in muscle fiber won't show until four to six weeks, but in the meantime, your muscles are learning how to act more efficiently.

 

Having Problems Creating Your own Exercise Program:
Have you been trying to make your own exercise program but didn't know where to start? Creating an effective exercise program isn't as hard you think, just follow these simple steps.

Have An Attainable Goal
The most important step to creating an effective exercise program is to know what results you want before you begin. If you walk into the thinking just because you have joined your going to get fit. Wrong! You must put fourth an effort to reach them.

Write Down Your Exercise Goals
Whether your goal is to gain 10 pounds of muscle, or lose 20 pounds of fat, write it down. Be very specific about what you want to achieve. The more specific you are, the greater your chances of success. But you must be realistic in your goals also. Your not going to be able to walk into the gym a size 16 and walk out a size 12 on your first day! It takes time.

Create A Plan To Reach Your Goal
Write down the steps that you will take to reach your goal. Bottom line, your exercise program must be consistent with your goals.

Be Consistent With Your Effort
Do you want to know the secret to succeeding with your exercise program? Follow your routine consistently, day after day - and week after week. Nothing takes the place of consistent effort. Joining the gym and not going on a regular basis is not going to help you.

Don't Give Up
Take your exercise program one day at a time. Don't worry about yesterday, you can't change what has already happened. And don't worry about tomorrow, take it as it comes. Quitting is a sure way to never reach your goals. If life is dragging you down, it's better to change your exercise program than quit.

Change Your Exercise Program Often
If you start noticing that you're getting burned out, it's time for a change. Don't be afraid to change your exercise program every six weeks. Mix it up and add variety. Add a new exercise to your program, and throw out the exercises that aren't producing the results that you want. If your not sure of a different exercise for a certain body part don't be afraid to ask someone.

Never be afraid to ask questions
This is the most important part of any program. If you don't know what muscles you are working. Your not going to be able to put together a all around great training program.

Have Fun!
Don't go to the gym thinking it's something you just have to do, and want to just get it over with. Have fun with it Your body will thank you for it!

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