Ladies, are you wondering how to start weight training, in a way specifically for females? Heavy weightlifting training can look different for females than for males, but different doesn’t mean less. You can own your heavy weightlifting training without bulking up.
If you’ve gone to the gym and thought about hitting the weights, but quickly hustled past to get to the treadmill instead, don’t be intimidated. Consider these top four tips for women looking to start strength training.
1. Have A Plan
Before you consider how to start weight training for females, you need to consider the why and the what. Why are you interested? What do you want to accomplish? Some simply want to get toned and target particular “trouble areas.” Other females are looking to start heavy weightlifting training because they want to start competing in powerlifting competitions And of course, some have their sights on raising their CrossFit ceiling. Different goals require different plans. So, before you get started, identify your why and your what.
Once you’ve done this, write down your goals. Not sure what kind of goals you should be shooting for? Ask around. Post on social media, contact someone who you know competes. Google it. If you don’t know what you’re aiming for, you’re bound to miss.
2. Power Up With Protein
As you begin strength training, you’ll need to consume more protein than you have in the past. Protein is necessary for building muscle. Most experts say that you’ll need to eat 1.5 to 2 grams of protein for every kilogram you weigh.
How can you increase your protein intake?
- Chicken: Chicken is one of the best forms of lean protein you can eat. It has the added bonus of being incredibly versatile as well.
- Eggs: Hard-boiling a dozen eggs and eating them as quick snacks during the week is always a convenient choice.
- Nuts: Almonds are a popular selection for increasing protein. Add them to salads for a healthier crunch than croutons.
- Dairy products: Milk, cheese, and Greek yogurt all make excellent options for adding protein to your diet.
- Protein shakes: You may find that a post-workout shake is a convenient choice, but make sure you find a clean powder with easy-to-read ingredients.
Females wondering how to start weight training have to consider their protein intake, as well as their overall diet, to achieve their goals.
3. Work In Zones
Have you ever heard someone at the gym talk about “leg day” or “arm day?” That’s called hitting their body in zones. If you’re wondering how to start strength training for females, then the easiest answer is to be more dial in on what muscles you’re working. Go zone by zone. Heavy weightlifting for females doesn’t mean you work out every muscle group each time you’re in the gym.
This allows one part of your body to recover while you focus on another. For instance, as you work out your core one day, your legs can get additional rest after their previous workout from a day or two before. By working out in zones, you’ll find that you can still get great results without burning out in the process.
4. Focus On Your Next Training Session
Females who are thinking about how to start weight training typically already have busy schedules. Life is busy. Not every excuse is a bad thing. Careers are good, families are important, and sometimes you just can’t make it. Don’t guilt yourself for missing, but also don’t guilt yourself for cancelling other plans to hit up the gym.
Your body is worth the time and effort. You deserve to take care of your body. The people who love and care about you will respect your strength training journey. Allow yourself to train with zero guilt.
Second, if your hectic schedule gets in the way of your routine, don’t give up. Shake it off, get up the next day, and get back to your routine with zero regrets. Look to the future, don’t dwell on the past.
Start Your Training With Right Apparel And Wraps
Females who are thinking about how to start weight training should make sure they don’t leave home without quality athleisure, training shoes, wraps, compression clothing and confidence-building accessories.