Why Weight Training For Women is so Important

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Why Weight Training For Women is so Important

woman training with weights









Further to my last post when we discussed strategies on how to move fat fast, I wanted to talk more about weight training for women.


I still hear from women who are afraid of using weights as they think they will become bulky and morph into a female version of Arnold Schwarzenegger.  The vision of a body like this pops into people’s minds and they decide it’s not for them or that it looks unrealistic.


Today I was having lunch with my friend Mary and we saw a woman extremely stooped. Seeing this makes me sad and concerned how we will look as we age if we don’t take action now.

Old stooped woman










In this post I discuss the benefits of weight training for women and how you can get started without turning into Arnie!


Benefits of Weight Training for Women


There are so many benefits of weight training. My GP advised me to include weight training into my fitness regime to help reduce osteoporosis, which is so important to be aware of as we get older. Other benefits include:


  • Burning calories while you sleep.
  • Increasing your metabolism.
  • Increasing bone density so avoiding and reducing the risks of osteoporosis.
  • Improving balance and co-ordination.


If you are unhappy with the way you look and feel the only way to fix it is to change what you are currently doing. Once a week won’t cut it. If you can commit to around 3 hours of exercise a week this will help you shift the kilos faster.


Tips for Weight Training


Here I’ve listed some weight training tips. When performing endurance training higher number of reps with a low weight is best for however to build muscle you need to lift heavier weights. As a guide, choose a weight so that when you can do 8-10 reps and the last 2-3 are hard so you feel you can’t do another rep! Aim to do 3 sets of 10 or 4 sets of 8.


Take care and use a spotter if required to assist you if you get into trouble. You can work with a friend or a personal trainer.  You can also use your body weight. Performing push ups or dips to the point of muscle fatigue will also help build muscle.


Weight Training Exercises


To help you get started I’ve listed some weight training exercises to try:

  • Bicep and tricep exercises: bicep curls, hammer curls, tricep dips, tricep extensions.
  • Back, arm and chest exercises: push ups, chest press, renegade row, superman.
  • Leg exercises: butt kicks, high knees, curtsy lunges, weighted sumo squats.
  • Glute exercises: weighted bridges, kettle bell swings, reverse lunges, weighted reverse squats.
  • Core and abs exercises: shoulder traps, crab walk, mountain climbers, bear crawl, plank, jumps and kayaks.


The Mums The Word Fitness team incorporates weight training workouts in our personal training and our group training sessions. Book a FREE trial session today.

See you in the great outdoors,


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