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4 Ways Overweight Women can Get Started with Weight Training

Posted Sep 05 2012 8:30am

weight training for women Follow Me on Pinterest Weight training isn’t just a way to build muscle, it’s also a great way to lose weight.  In our society, men are generally expected to perform some form of weight training.  However, women often shy away from weight training due to a mistaken belief that weight training is for “bulking up”.  This aversion to weight training goes double for women who are overweight.

Let’s clear up some misconceptions right away – weight training isn’t just for “bulking up”.  Lifting weight actually burns more calories per minute than a steady cardio workout on a treadmill or elliptical. Additionally, lifting weight stimulates muscles into a repair mode, which burns additional calories many hours after your workout is over.  This “afterburn” effect can last as long as 24 hours.  Muscle also burns more calories in a resting state than fat does, so adding a little muscle to your physique will make it easier to lose additional fat – even when you’re not doing anything.

Due to their low levels of testosterone, women also put on muscle much slower than men, so any concerns that a regular lifting routine will add too much “bulk” is nonsense.  If you’re an overweight chick, working out with weights will make you slimmer, healthier, and more confident.  Here’s how you can get started:

Focus on Form If you’re new to weight training, it’s important to learn the correct form for your lifts.  This not only helps prevent workout injury , but it ensures that you get maximal benefit from a specific workout.  Inexperienced weight lifters often use stronger muscles to overcompensate for the weaker muscles they’re trying to workout, leading to poor results and potential injury.

When you’re first starting out, it’s a good idea to work out with a more experienced friend, or even hire a personal trainer to show you how to properly do the movements.  You can also find plenty of weight lifting exercises online that will guide you through the proper form.

Get Plenty of Rest If you’re out of shape and new to weight training, it’s easy to get injured if you’re not careful.  Be sure to get lots of rest between workouts.  Push yourself hard when you’re at the gym, but give yourself a day or two to rest up between weight training sessions.  This will allow your body to recover and build itself up.  It’ll also help prevent injury.

Do Compound Exercises Lots of women (and men as well) are under the misconception that you can target certain body parts for “toning” by doing isolation exercises.  The truth is that “toning” is nothing more than strengthening muscle groups while losing fat.  There’s no way to spot reduce fat by doing specific weight lifting exercises.

The best way to maximize the benefit of your weight training routine is to focus on compound exercises – exercises that workout multiple muscle groups.  Exercises like the squat, lunges, the bench press, military press, pull-ups, and dips are generally a better use of your time than bicep curls, triceps kickbacks, or leg extensions.  While isolation exercises are fine to do, be sure that the foundation of your workout is centered around compound movements.

Stick With It Weight training can be tough even if you’re in shape.  If you’re overweight and you’ve never lifted weights before in your life, your first few workouts can be extremely discouraging and painful.  It’s important that you tough it out until you can make weight training a regular part of your fitness routine.  If you can stick it out and combine weight training with a healthy diet, there’s nothing stopping you from achieving whatever weight loss goals you’ve set for yourself.

About The Author This guest blog was written by Nathalie Sanderson. She’s passionate about weight loss, fitness, and healthy living. You can find her blogging on these topics over at as well as more info on weight training for women .

This post is the property of Kodjoworkout blog where you can find hundreds of home workouts designed to get you in shape fast!

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