It is a common misconception for women to believe that weight training will make them bulk up and look like a man. Fear not ladies! It is physiologically impossible for you to put on large muscle muscle as our bodies do not have the hormones to do so. Women’s muscular development and strength are based on the hormones, shape and size of their body. In fact women only have 0ne-tenth of the amount of testosterone that men do. Therefore, we don’t have to worry about lifting heavy weight to get the physique we desire.
The average physique that women are chasing is the hour glass shape of a tiny waist and big butt. Often enough, women spend countless hours doing aerobic exercising hoping to achieve this desired look. But let me tell you ladies, you are not going to get this from aerobic exercise. Sorry to break it to you ladies, but the long hours of cardio are not going to help you achieve your ideal physique. In fact you will only become a smaller version of yourself. Now I am not saying aerobic exercise is bad as we do need it for cardiovascular health. But what I am saying is, in order to get the ideal physique you always wanted, you need to incorporate weight training into your current exercise routine.
Now if you are like the average women and are looking for that hour glass shape of a tiny waist and big butt then you will need to build some muscle. How does one do that well let me tell you!
First and foremost, get off the cardio machine, start lifting some heavy weights and don’t be afraid to eat! In order to put on muscle, you need to lift heavy and then eat lot’s to help support muscle recovery and growth. The common statements I get from women are ” I don’t even know how to start to weight train and I don’t even know what I am doing” My response to them is google! There are so many beginner guides to weight training on the internet and video tutorials for you to learn how to do all this. But, today I am going to tell you how!
Your body will not be use to the weights and therefore I recommend that you start light and nail down the form. Form is far more important then lifting heavy. With out the proper form you risk injury and using the wrong muscle groups. Doing three full body workouts every week leaving 24 hours in between is a great way to start.
Stick to the basic exercises such as squats, lunges, and deadlifts for the lower body. For the upper body, do pull ups, push ups , bicep curls, tricep dips, shoulder presses and planks to work the core. Pick a weight that is challenging but still allows you to complete each repetition with proper form and technique. Once you get into the grove of weight training you will want to switch it up to prevent boredom, burnout and plateaus.
Below is a workout program that I have created for you to try. You can incorporate this program into your current exercise routine or if you don’t already have one its a great way to start! It is recommend that you follow this program for 4 weeks for best results. Do this program three days per week leaving 24 hours in between. On days you don’t weight train, do some form of activity that you enjoy doing. I like high intensity interval training, yoga, and running.
Begin and end your workout with a 5-10 minute warm up/cool down on your favourite cardio machine.
Barbell Back Squat – 3sets of 12reps
Barbell Deadlifts – 3sets of 10reps
Dumb bell Walking Lunges – 3sets of 20reps each (Holding dumbbells if you can or just body weight)
Assisted Wide grip pull ups or wide grip lat pull down machine – 3sets of 10reps
Push ups from knees or toes if you can – 3 sets of 10 reps
Seat shoulder press – 3 sets of 12 reps
Bicep curls – 3sets of 12reps
Tricep Dips off bench 3sets of 15reps
Abs: Front plank toes or knees – hold for 30secs to 1 minute , rest for 1 minute and repeat for a total of 3 times
Forget about the countless hours of aerobic exercise to get you to your idea physique. You now have an insight and know that if you want to obtain that hourglass figure you will need to pick up those dumb bells and barbells and train often.