Beginning Weight Training Women – Exercise RoutinesThere are several exercise techniques that are used in weight training. Examples include bareball squat, barbell bench press, military press, one-arm dumbbell rows and even barbell squats. All these exercises can be combined into an effective beginner weight training routine for women. For example, a high intensity workout consists of:
- Four sets of bareball deadlifts
- Four sets of dumbbell bench press
- Final four sets of one arm dumbbell rows
Another good option is to split gym sessions by focusing on the upper body in one session and the lower body in the other. Split training sessions elevates metabolism rates and helps build muscle in both upper and lower part of the body.
Beginner Weight Training For Women Over 40 – Tips For Exercise And RoutineStrength and weight training are particularly important for women who are past forty. Once women pass forty muscle fiber begins to reduce and they are more likely to contract illnesses. However, exercises such as weight training is an excellent way to combat the effects of aging on the body. However beginner weight training for women over 40 must start carefully. Equipment used should be of light form such as dumbbells, especially when women over 40 are just starting over. When scheduling weight training, it is best to start with warm up for 10 minutes doing activities such as bike riding, followed by stretching the muscles for at least twenty or thirty seconds.
Beginner Weight Training For Women At HomeThe gym is not the only place to do beginner weight training for women. It is also possible to do weight training at home, if it is not possible for women to go to the gym. There are several exercises that make for intense beginner weight training for women at home. These exercises require weights, dumbbells and an exercise ball. One exercise to do is the stiff legged dead lift which involves lowering and raising the dumbbell while maintaining a straight back. Exercises with the dumbbell involve classic weight lifting routine called the Arnold Press. This exercise works the muscles in the upper body and shoulders and involves the following steps:
- Hold onto the dumbbells with the palms facing the body
- Raise the dumbbells above head height
- Rotate the shoulders until the elbows are facing straight ahead
- Lower elbows and repeat the exercise all over again